Warm up:
1000m row
then 3x10
Pull ups - no kipping
Push ups
OHS
Skill/Stabilizer:
50 double KB sit ups
Strength:
Back squats
5x8 @65%
Super set with
Bulgarian split squats 5x10 each leg
Metcon:
300 double unders
30 box jumps 24/20inch
30 wall balls 20/16lb
300 double unders
15 minute time cap
Sooooooo, it is 900 singles for those of you who don't or can't do double under's...
I really really SUGGEST you buy a good rope, like an RX Smart Gear, and get to working on these double under's. Some of you just jump roped for 15 minutes solid today....
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