Recommended Warm Up (15 Minutes):

400m Run

:20 Single Unders

:20 Right Leg Single Unders

:20 Left Leg Single Unders

Stretch: Calves, Ankles, Hamstrings, Quads

1 Minute Double Under Practice x 2 Sets

*Rest 1 Minute Between Each


3 Rounds for Time:

1,000m/800m Bike Erg

50 Double Unders

10 Muscle Ups

50 Double Unders

1,000m/800m Bike Erg

Rest 3 Minutes


Skill Work

Cash Out:

3 x Max Reps Double Dumbbell Seated Strict Press

3 x 30 Toe Touch Sit Ups

*Shoot for 8+ Reps on the Strict Press!  Superset these 2 movements.  For the toe touch sit ups- on your back feet up in the pike position, reach and touch your toes for 30 reps.