Warm Up
2′ Jump Rope: Then 3 Rounds of:
10 Air Squats
10 Broad Jumps
10 Sit Ups
10 Indu Push Ups
20mts Bear Crawl
Mobility & Skills
Double Unders – Kipping
AMRAP in 20 minutes
Continue until 4 minutes:
50 Double Unders/100 Mix/150 Single Unders
25 Cal Row
15 Chest to Bar
If completed before 4 minutes, continue until 8 minutes:
50 Double-Unders/100 Mix/150 Single Unders
25 Cal Row
15 Push Ups
If completed before 8 minutes, continue until 12 minutes:
50 Double Unders/100 Mix/150 Single Unders
25 Cal Row
15 Toe To Bar
If completed before 12 minutes, continue until 16 minutes:
50 Double Unders/100 Mix/150 Single Unders
25 Cal Row
15 Burpees
If completed before 16 minutes, continue until 20 minutes:
50 Double Unders/100 Mix/150 Single Unders
25 Cal Row
15 Box Jump #60/50
