WARM UP
2 rounds
Run 200m or Row 250m
10 Inch worms
20 Squats
30 Jumping jacks
20 Hollow Body
10 Superman hold
MOBILITY & SKILLS
Ankle – Knee – Hips – KIpping – Double Unders – GHD Sit Ups
CONDITIONING
For time:
Buy In 50 Double Unders; Then
500m Row/400m Run
50 Pull up
500m Row/400m Run
40 Push Ups
500m Row/400m Run
30 GHD Sit Ups
500m Row/400m Run
