Warm-up:
5′ Practice Double Unders; then 3 rounds
7x Burpees
10x Knees to elbows
15x Squats
30x Mountain climbers
Mobility & Skills
Hip – Low Back – Shoulders
MIdline Stability & Core
3 Rounds Not For Time
20 Standing halo plate/Kb
15 Barbell Rollout
20 Kb Russian Twist
15 Barbell Good Mornings
Time Trial
Cover max distance
Row 9 Minutes
