5×50 Double Unders (100 Singles) try to work on double unders
Dynamic Stretches
Hurdle Mobility
6′ AMRAP
8 Thrusters (30kg/40kg)
10 Burpees Over the Bar
Rest 2:00
15′ EMOM:
Min 1: 100m Run (push the run hard!)
Min 2: 5/7 Cal Bike
Min 3: 2 Rope Climbs (12-15 Strict Pullups)
*Split into 3 groups. If there are more than 9 people then 2 people on the same rope will still work.