Warm Up

Joint mobility
Shoulder mobility
2 rounds of:
10 squat knee to elbow
10 plank twist
10 cobra to down dog

2 min single unders warm up

 

 
Skill / Strength

Double under practice

Bent Over rows
3 x 10 (per arm)

 

 

MetCon

MR.15.09.14
50 Double Unders
40 Sandbag lunges (alternate legs, reverse lung)
30 Bicycle crunches
20 Plank to push up sandbag drag
10 Squat jumps
50 Double Unders