1.Warm up

2 Round

20 Jumping Jack

20 Mountain Climber

 

2.Mobility

Ankle / Hamstring

Row Front Raise Overhead

 

3.Skill

Double Under Timing

 

4. METCON

For Time (20min cap)

50-40-30-20-10

Double Under (A.Double Tap)

Sit up

Cal Row (F: 40-32-24-16-8)