10′ Jog Warmup
4×30 Double Unders
*If you can only do a few double unders try to stick with them without going to singles
Dynamic Stretches
HAPPY BIRTHDAY Robert!!
20′ AMRAP
Buy In: 900m Run
5/7 Cal Row
100m Sprint
3/5 Cal Bike
100m Sprint
7/9 Cal Row
100m Sprint
4/6 Cal Bike
100m Sprint
…..
*Add 2 cal every round for row and 1 cal every round for bike
3x 20m Paralyzed Dog (2.5kg/5kg plate)
3×20 Wtd. Russian Twist