Warm Up:

500 m Row/ 400 m Run

20 GHD Sit Ups

20 Push Ups

15 Hollow Rocks

15 Squat Holds

15 Arm Circles(fwd & bk)

15 Pass Thrus


Skill Work:

Double Unders

EMOM 8 Mins

30 Double Unders


90 Singles

(Work Double Unders)



1500 m Row

50 Push Ups

50 Sit Ups

1000 m Row

40 Push Ups

40 Sit Ups

800 m Row 

30 Push Ups 

30 Sit Ups 

500 m Row 

20 Push Ups 

20 Sit Ups 

250 m Row 

10 Push Ups 

10 Sit Ups 

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