MOBILITY & WARM UP

12 Minutes For Quality

30 Single Unders
15 Ab-Mat Sit-ups
200 Meter Run
15 Goblet Squats (Light Kettlebell)

SKILLS & SPECIFIC WARM UP
10′ min practice Double Unders

CONDITIONING

“DARK SIDE”

3′ Min on – 1′ Min off X 5 Rounds
12 Alt. DB Snatch #22.5/15
60 Double Unders
…In the remaining time MAX CAL. ROW

SCORE IS CAL. ROW