Warm-up

• 300-200-100m Row
• 30 Single Unders / 30 Jump and Double leg tap / 30 DUs
• 2 Rope Pulls
• 0:20 HS Hold
  • -Lat Stretch (0:45/side)
  • -Calf Stretch (0:45/side)

METCON

• Complete as many rounds as possible in 20 mins of:
  • Row, 500 m
  • 50 Double Unders
  • 2 Rope Climbs
  • Rest 1 min

QUALITY

• 3 rounds for quality of:
  • 20 Alternating Dumbbell Bicep Curls, pick load
  • Handstand Walk, 100 ft

Move through at your own pace Scaling Options: Scale to 1:00 of DU practice or 75 Single Unders. For the rope climbs scale to 4 rope pulls or 8 Strict Chin Ups (using a band if needed).

For the HSW sub accumulating 1:00 of HS Hold.