friday

Warm-up

2 SETS (:20 ON/ :10 OFF)*
MOVT 1 - Single Unders 
MOVT 2 - Reverse Lunges 

Into…

2 SETS (:20 ON/ :10 OFF)
MOVT 1 - Side to Side Single Unders 
MOVT 2 - Forward Lunges 

Into…

2 SETS (:20 ON/ :10 OFF)
MOVT 1 - Backwards Single Unders 
MOVT 2 - Air Squats ​

Skill

​EMOM x 12 MINUTES
MIN 1 - :40 Double Under or Triple Under Practice
MIN 2 - :40 Pistol Squat Practice

Metcon

​FOR TIME*
84-60-36
Double Unders
42-30-18
Single DB Box Step-Ups (50/35)|(35/20)/(24/20)**
21-15-9
Burpees

*Complete 84-42-21 and so on...
**Hold DB Any Way Above Waist

(Score is Time)