SKILL (10mins)

EMOTM 10mins:

Level 1: 150 double unders in as few sets as possible

Level 2: 300 double unders in as few sets as possible

Note: If you break complete a 10second hollow hold for level 1 and a 20 second hollow hold for level 2.

 

CONDITIONING (40mins)

6 rounds

Alternate rounds between 400m run, 30 cal row and 30 cal bike (athletes should do 2 of each):

Round 1- 30 power cleans 40/60

Round 2- 30 lateral burpees

Round 3- 30 KB swings 16/24kg

Round 4- 30 weighted lunges holding KB in goblet position, alternating

Round 5- 30 TTB

*finish on cardio piece ie no exercise after

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