WARM UP
3′ Practice Double Unders; Then 2 rounds of:
Run 200m or Row 250m
10 Inch Worms
20 Squats
30 Jumping Jacks
40 sec Hollow Body Rock
MOBILITY & SKILLS
Ankle – Knee – Hips – HSPU – Row
CONDITIONING
For Time
27 – 21 – 15 – 9
Cal Row
Handstand Push Ups
AB-Mat Sit Ups
Cash Out
800m Run