Warm-up
500m Row
3 Rounds
-5 Inchworm Squats
-10 Plank Shoulder Taps
-10 Bar Straight Leg Raises
Skill/Strength
800m Run For Time
Conditioning
Part 1 -
30 - 20 - 10 -
- Box Jumps
- Burpees
Rest 2 Minutes
Part 2 -
AMRAP in 6 Minutes -
- 15 Unbroken Squats
- 30 Unbroken Double Unders (or 100 Singles)
If you break either the squats or double unders then start that set over.
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