08.27.2018

Warm up:

30sec each x 3 rounds:
Alternating lunges + reach
Goblet Squat Hold in bottom
Crab walk
KB stiff leg DL high pull + Run 400m
(after the run wait for everyone and start over, run 3 times)

Skill:

Every 1:30 for for 12:00 (8 rounds)
20 air squats (down to a MedBall for depth and technique)
10 push up (review perfect technique)
AMRAP Double unders with remaining time

*Score is total Double unders. No singles*

Conditioning:

FOR TIME : 7 rounds CAP (20:00)

7 Thrusters (115/75)
7 Burpee Box jump over (24/20)

Recovery:

1. Banded overhead distraction; 2:00/

2. Couch stretch; 2:00/