WARM UP
5′ Practice Double Unders; Then:
3 Rounds Not For Time
20 mt Bear Crawl
20 Jumping Jack
20 PVC Shoulder Dislocated
20 Hollow Body Rock
MOBILITY & SKILLS
Hips – Low Back – Deadlift
CONDITIONING
For Time & Reps
50-40-30-20-10: AB-Mat Sit-Ups
10-8-6-4-2: Deadlifts #1.2 BW
50-40-30-20-10: Double Unders
Time cap 15′
ACCESSORY
Accumulate 4 Minutes in a L-Sit on Ring
Every break:
250 Meter Row
15 mt Dumbbell Walking Lunge, Right Arm Overhead
15 mt Dumbbell Walking Lunge, Left Arm Overhead
