Thursday

Warm-up
Warm-up
CHIPPER STYLE (10 min Cap)
:30 Single Unders
20 Alt. Bird Dogs
20 Alt. Shoulder Taps
:30 Backwards Singles
16 DB Slides
16 Alt. Bent Over Row
:30 Alternating Leg Singles
12 Alt Heel Taps
12 No Push-Up Renegade Rows
:30 Fast Single Unders

Workout
Metcon
5 ROUNDS FOR TIME
50 Double Unders
30′ DBL DB Crawl (50/35)|(35/20)
25 Double Unders
30 Sit-Ups

(Score is Time)

DB KG: (22.5/15)|(15/10)

Finisher
Metcon
FOR TIME
100 DB Flutter Kicks

*L+R = 1 Rep

(Score is Time)