Warm Up
Hip Mobility
Dynamic Hip Drills as a group
5 Minutes Jumprope
Strength/Skill
10 Minutes to establish a max distance Broad Jump
MetCon
5 Sets of:
- 90 Seconds Rowing for Max Calories
- Rest 30 Seconds
- 90 Seconds KBS (53/35) for Max Reps
- Rest 30 Seconds
- 90 Seconds Double Unders for Max Reps
- Rest 30 Seconds
- 90 Seconds FLR on Rings or Floor OR Plank on Elbows
- Rest 30 Seconds
Score total reps of cals+swings+double unders for each round.
Hold prone plank on elbows if you can’t hold FLR with solid positioning of rigid torso and scaps retracted.
