WARM UP
5′ Practice Double Unders, then 2 Rounds of:
10 Walking Lunges
10 Wall Balls
10 Butterfly Sit Ups
10″ Plank Each (Front-L Side-Front-R Side)
10 Bar Shoulder Presses

SKILLS
Thruster

FOR TIME

400 mt Run

21 Thrusters behind the neck #40/25

21 Burpees Over The Bar

400 mt Run

15 Thrusters behind the neck

15 Burpees Over The Bar

400 mt Run

9 Thrusters behind the neck

9 Burpees Over The Bar

Time Cap 20′