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
