17434547_812058252279685_1509208039447613763_o

Warm Up
3 Rounds
20 Jumping Jacks
5 Hanging Scap Retractions
20 Mountain Climbers
5 Jump Squats

Prep (9 min)
2x 6 Cals Assault Bike + 3 Kip Swings+30 Single Skips
1x 6 cals Assault Bike + 3 Toes to Bar (or scaled option)* + 15 Double Unders** (or 30 Single Skips)

Met Con
Every 10 Minutes for 30 Minutes (3 Rounds), complete for time:
30/20 Cals Assault Bike (under 1:45)
30 Toes to Bar
90 Double Unders

*Toes to Bar Scaling Options:
15 T2b (1/2 volume)
30 Hanging Knee Raises
15 Hanging Knee Raises
30 Toes to PVC

**Double Under Scaling Options:
45 Double Unders (1/2 volume)
150 Single Skips

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