Warm-up

Shoulder Prep
Monster Walks

Row Progression
Airdyne Intervals

Push-up Variations
Squat Variations

Double Under Practice

Double-Unders (Max Reps in 60secs)

RX: Metcon (AMRAP – Rounds and Reps)

AMRAP 15mins
40 double unders
20/14 cals on C2 or  (30/24cals on AD)
10 Burpees to Target

O1: Metcon (AMRAP – Rounds and Reps)

Amrap 15mins
24 Double Unders
20/14 Cals or (20/24 cals on AD)
10 Burpees to Target

O2: Metcon (AMRAP – Rounds and Reps)

Amrap 15mins
40-120 Single Unders
14/10 Cals
7 Burpees