WARM UP
3 minutes jump rope
2 minutes hand-to-hand KB swings
1 minute hollow rock
30 seconds boot-strappers
30 seconds knees to elbows
MOBILITY & SKILLS
Lower Body – Low Back
CONDITIONING
A) Time trial
Cover max distance
Row 10 min
Rest 5′
B) 5 RFT:
75 Double unders/120 Mix/200 Single Unders
Rest :30 between rounds