WOD
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