04.25.2018

Warm up:

3 Rounds, 1:00 each :
Row (easy pace, technical)
Pause goblet squat (5 sec pause)
Banded kip activations

Skill:

EMOM 9:00 :
Double unders
10-20-30-40-50-40-30-20-10

OR

EMOM 9:00
30 sec double under practice / 30 sec rest

Conditioning:

For Time :
1000m row
40 Wall balls (20/14)
20 Toes to bar

Rest Exactly 2:00, then

20 Toes to bar
40 Wall balls (20/14)
1000m row

Recovery:

1- Couch stretch; 90sec/

2- Lat smash; 90sec/