Warm-up
• 100 Single Unders
• 50 Double Unders
• 10 Triple Unders
3 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Strength
10 min EMOM:
• 2 Clusters
Increase weight to finish heavy
Core
3 rounds:
• 30 Flutter Kicks
• 10 Evil Wheels
Conditioning
5 rounds for time:
• 20 Kettlebell Swings 53/35#
• 20 Air Squats
• 400 m Run