MOBILITY & WARM UP

WARM UP:
2 Rounds
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Double Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 Walkout
200 mt Jog

SKILLS & SPECIFIC WARM UP

100 mt Run Calorie Bike
10 Double Unders
150 Meter Row
10 Double Unders
5 Calorie Bike

CONDITIONING

“FULLER CIRCLE”

For Time:
50/35 Calorie Assault Bike or Bike Erg
125 Double Unders
2k Row
125 Double Unders
50/35 Calorie Assault Bike or Bike Erg

SUBSTITUTIONS

Calorie Assault Bike or Bike Erg

• 800 mt Run
• 75/50 Calorie Schwinn Bike

Double Unders

• Reduce Reps
• 250 Single Unders
• 3 Minute Time Cap