Warm Up
Skip plus arm rotation

3 rounds
5 push ups
5 jump squats
5 sit ups
5 good mornings
Skill / Strength
Double Unders
10 mins to practice double under.
For those who do not have double under, start with practising slower buy higher jump.
Try single, single, double, focus on staying light on the rebound.

Kettlebell Swings
Revise form

5 sets:
20 KBS – aim for unbroken rest (60-90 seconds)
For those who are not yet proficient, focus on skill.

 
Metcon
MR.15.11.19
8 rounds
30s reverse ball throw and catch
15s rest/transition
30s row for cal
15s rest
*reverse ball throw to the wall turn and catch. Stand at least 1m away from the wall, must catch the ball for a rep to count.

Score = reps and calories