Warm-up

2 Minutes Max Cal Bike or Row

Rest :30 Seconds

2 Minutes Max Jump Rope

Rest :30 Seconds

2 Minute Side Plank (Switch sides halfway)

 

Accessory

3 Rounds

10 Hollow Rocks

10 Banded Double External Rotation

10 Bandy Pull Aparts

 

WOD (28 minutes)

4 Rounds

In 5 minutes Complete:

15 Burpees

50 Double Unders

15 Toes to Bar

Then AMRAP

Sit-ups

 

Rest 2 Minutes

 

Level 2-  25 Double Unders

Level 1-  10 Toes to Bar, 100 Singles

 

Extra Work

3 Rounds

100ft front Rack Walking lunges

3 Rope Climbs

50ft HS Walk

 

Rest 2 minutes between Rounds

 

1st round (75/55), 2nd Round (95/65), 3rd rd (115/80)

 

-Scale HSWalk to 25ft as necessary