MOBILITY & WARM UP
2 Rounds:
1:30 Light Row or Bike
5 Scap Retractions
10 Slow Air Squats
:30s Alternating Warrior Squats
2 Rounds:
200 Meter Jog
5 DB Strict Presses
5 Waiter Squats, each side
SKILLS & SPECIFIC WARM UP
TAke 10′ to practice on Double Unders
20 Double-Unders
10 Toes To BAr
7/5 Calorie Row
CONDITIONING
“Fitness Point”
On the Minute x 20 (5 Rounds):
Minute 1 – Max Double-Unders
Minute 2 – 25 AbMat Sit-Ups
Minute 3 – Max Calorie Row
Minute 4 – Rest
