-Warm Up-
3 rounds
:30 row (moderate)
:30 swinging arm hugs
:30 arms up and back
:15 doorway stretch (each side)
10 negative push up into downward dog
Into..
Tabata (8 rounds :20on/:10off)
Single leg single unders
R1 and R2 right leg only
R3 and R4 left leg only
Rnds 5-8 single unders
-WOD-
Before the WOD
Double under prep
10 high jump single unders
10 penguin taps
10 double single double
10 double under/practice
For time : 20 minute cap
4 rounds
75 Double Unders
500/450m Row
25 Hand Release Push-ups
(Score is Time)
FINISHER
3 SETS
25 Empty Barbell Curls
25 Glute Bridge-Ups
