WARM UP
3′ Practice Double Unders; then 2 rounds of:
10m Spider Crawl
10m Crab Walk
20 Broad Jump Squats
30 Mountain Climbers
20 Kossack Lunges
Row 500m
MOBILITY & SKILLS
Shoulders -Hips – Front Squat – Press (Strict-Push-Jerk)
CONDITIONING
FOR TIME
Buy in 2 miles Run; then:
In 5′ find Your 5 RM of Shoulder to OverHead
Rest 3′; then:
3 Rounds of
1,000 Meter Row
30 Thrusters #50% of 5RM
20 Pull-Ups
Rest 1′ Between Rounds
Cash Out
200 Double Unders
