WARM UP
5 minutes practice Double Unders; Then 3 Rounds of:
3 Backroll To Stand Up
4 From Hollow to Superman
5 Burpees
15 Butterfly Sit Ups
20 PVC Pass Throughs
MOBILITY & SKILLS
Dynamic Stretch – Kipping – Pistol Squat
CONDITIONING
5 Rounds For Time
21/18 Calorie Bike/Row
15 Toe To Bar
12 Pistol Squats (6 Each Leg)
ACCESSORY WORK
On The Minute Untill Failure
20 Double Unders
1 Deficit Handstand Push Ups
20 Double Unders
2 Deficit Handstand Push Ups
20 Double Unders
3 Deficit Handstand Push Ups
… And so on.