2 rounds as warm-up:
32 single-unders
16 alternating toe touches from plank
8 strict toes-to-bar or hanging leg/knee raises
Every :90 for 15:00 (5 sets of each):
1st: 1 standing shoulder press – build to a max for the day
2nd: 3-6 dual bent over DB rows, 10X2 (so :02 solid hold @ top with straight wrists and high elbow, torso parallel to ground)
+
3 rounds for time of any 2 of w/9:00 cap:
21 burpees
84 double-unders
21/15 bike calories (any bike)
*so 3 rounds of burpee/DU, burpee/bike, OR DU/bike
+
5:00-10:00 coach-led mobility
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