• WARMUP
  • Bike 1000m
  • 20 SS/FB Kicks
  • :30 Ankle Opener
  • 20 Cossack Squats Each Side
  • 20 Tall Box Step Ups
  • 50’ Spider-Man 

  • STRENGTH/SKILL
  • 8 Sets
  • :20 Double Unders
  • 3 Back Squats – Building every set, start around 50% of 1RM
  • Rest 2-3 mins bw sets
  • **This is not a metcon.  The jump rope here is meant to establish a little bit of skill work while spending time under tension and building baseline strength.  Do not try to go fast… try to become more efficient OR practice double unders for :20 before each set.**

  • METCON
  • 2 Rounds 
  • 2 min AMRAP 
  • Max Hang Clusters 135/95
  • Rest 1:00 bw Rounds