WARM UP
Complete 3 Rounds Not For Time
5 Pull Ups / 10 Ring Row
20 Double Unders / 40 Single Unders or Skips
20 PVC Pass Throughs
10 Cal Row/100m Run
MOBILITY & SKILLS
Ankle – Hips – Shuolders – Kipping
CONDITIONING
Buy in 50 Double Unders; Then:
5 Rounds for Time
200 meter Run
27 AB-Mat Sit Ups
21 Hand Release Push Ups
15 Chest To Bar
Cash Out 50/35 Cal Row
