WARM-UP
2 ROUNDS
:30 ANKLE ROTATIONS
15 BUNNY HOPS
:45 MODERATE PACE ROW
12 UP-DOWNS
INTO…
2 ROUNDS
:30 CALF STRETCH ON WALL
10/10 SINGLE LEG HOPS
:45 FAST PACE ROW/SKI/BIKE
8 BURPEES
SKILL
- EMOM X 6 MINUTES
MIN 1 - :15/:15 SINGLE LEG SINGLE UNDERS
MIN 2 - :20 TALL JUMP SINGLE UNDERS +:20 FAST WRIST SINGLE UNDERS
MIN 3 - REST
-1:00 REST
- EMOM X 6 MINUTES
MIN 1- :30 JUMP ROPE PRACTICE
MIN 2 - REST
*JUMP ROPE OPTIONS
SINGLE SINGLE DOUBLE UNDERS
DOUBLE UNDERS
TRIPLE UNDERS
WORKOUT
- ON A 10:00 RUNNING CLOCK…
120 DOUBLE UNDERS
60/50 CAL ROW
30 BURPEES OVER THE ROWER
-REST REMAINING TIME-
INTO…
- 4 ROUNDS FOR TIME
30 DOUBLE UNDERS
15/12 CAL ROW
8 BURPEES OVER ROWER
(SCORE TAKE THE FIRST PORTION AND ADD IT TO THE SECOND PORTION) IF ATHLETE DOES NOT FINISH PART 1 PRIOR TO THE 10:00 TIME CAP THEY MUST GO DIRECTLY INTO PART 2. IF ATHLETE FINISHES PRIOR TO THE 10:00 MINUTE MARK ATHLETE CAN REST FOR REMAINING TIME.
