PREHAB
2 sets
1 min bridge hold
20 shoulder taps
20 hollow rocks

SKILL DAY
12 min skill EMOM:
EVEN- 20 Unbroken Double unders
ODD – :30 Handstand Hold/5 SHSPU/10 m HS walk (choose one of the following based off level)

METCON
1 minute bike calories
1 minute double unders
1 minute wall balls
1 minute elbow plank
1 minute REST
3 ROUNDS for total reps (plank excluded)