Recommended Arm Up (10 Minutes):

400m Run

2 Rounds:

15 Shoulder Rolls (pvc)

15 Banded Rows (Squeeze at the top of each rep)


10 Rounds for Time:

200m Run

10 Towel Pull-ups

Time Cap = 20 Minutes


4 Rounds for Quality:

8 Bench Press

:30 L-Sit Hold

50 Double Unders

*Do this with the last 15-20 minutes of class.  You can add weight each round for the bench press.  Now is a really good time to work on some double unders without a clock!  We had multiple people get their first double under the same.  As a coach, now is a good time to coach people through double unders!

Skill Work