WARM UP:
100 Jumping jacks
75 Squats
50 Push ups
25 Pull-ups
10 Burpees
100 Jump Rope Singles
ACCESSORY WORK
3 Rounds Not For Time
Knee To Chest 20
AB.Mat Butterfly Sit-Ups 20
Back extensions 20
Barbell Roll-Outs 10
CONDITIONING
A) Time trial
Row 1500m
Damper setting at 10
Rest 5′
B) Find in 10 Minutes
Max Unbroken Double Unders