Warmup
Shoulders, spine and calves.
Skill
Double-Unders
Metcon
A.
Every 2 minutes, for 10 minutes (5 sets):
Push Press x 3-5 reps
Goal is to find today’s 5-RM. If you get 5 successful reps, move up on the next set.
B.
Every minute, on the minute, for 15 minutes:
Minute 1 – Row 200/150 Meters or 15/10 Calories of Assault Bike
Minute 2 – Handstand Push-Ups x 10 reps
Minute 3 – Double-Unders x 40 reps