Warm Up
Jumprope 3 minutes
Dynamic Drills
Strength/Skill
Every minute on the minute for 12 minutes (4 sets) perform:
- Minute 1 – Double Unders x max reps in 30 seconds
- Minute 2 – FLR on floor x 30 seconds
- Minute 3 – Hollow Hold x 20-30 seconds
MetCon
Complete as many reps as possible in 10 minutes of:
- 4 minutes – Row for max Calories
- Rest 60 seconds
- 3 minutes – Double Unders x max reps
- Rest 60 seconds
- 2 minutes – Burpee Box Jumps x max reps (24″/20″)
- Rest 60 seconds
- 1 minute – Pull Ups x max reps
– Score the number of reps/cals for each movement and the total.
