MOBILITY & WARM UP

4 Sets
200m Run
25 Single Unders
10 Down Ups
10 Alt. Leg V-Up

SKILLS & SPECIFIC WARM UP

Work 10 minutes on Double Unders

1 set (at workout pace):
20 Double Unders
15 Cal Row
5 Burpees Over The Row

12 minute EMOM
minute 1: 12 Deficit DB PushUp
minute2: 8 Z Press Dumbbell Presses #2×22.5/15; Scaled to # 2×15/10
minute 3: 2-4 Wall Walks
minute 4: Rest

CONDITIONING
“BORDERLINE”

3 Rounds For Time
75 Double Unders
50 Cal Rowing
25 Burpees Over The Row