Warm-up:
5′ Practice Double Unders; then
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings
Mobility & Skills
Squat – Pull Ups – Push Ups
Tabata gone CrossFit Mentana
Max Cal Row in 4′
Tabata Squat
Max Double Unders in 4′
Tabata Pull-Ups
Max Cal Row in 4′
Tabata Push-Ups
Max Double Unders in 4′
Tabata Sit-Ups
Score is Total Cal Row + Double Unders