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