PRIMER:
600M Hill Run
30 Double Unders
15 Sit Ups
30 Double Unders
15 Air Squats
30 Double Unders
MOBILIITY:
Inch Worm
Saddle
STRENGTH:
3 Rounds:
10 Strict Press
10 bent Over Row
2-3 Nine Count Push Ups
WOD: Microchip
800M Run
100 Double Unders
1500M Row
100 Double Unders
800M Run
20 Minute Time Cap
Modifications:
Run: 400M Run | 50/40 Cal Bike
Double Unders: 200 Single Unders or 90 seconds – 2 Minutes of practice
Row: 75/60 Cal Bike | 1600M Run | 1000M Ski
AT HOME WOD:
Dumbbell Version:
Same
Bulletproof Shoulders:
Same
Bodyweight:
800M Run
100 Double Unders
1600M Run
100 Double Unders
800M Run