WARM UP:

  • Short Lap
  • Up and Back: Walking Lunge (arms above head) 
  • Up and Back Toy Soldiers  
  • Up and Back Karaoke 
  • 5 Broad Jumps
  • 10 Air Squats
  • 10 Ring Rows
  • NJ Sprint

 Mobility:
5:00 mins Kettle Bell Calf Smash 

    Skill:
    Double Unders
    3X Max Unbroken Reps

    *if you don't have DU's work on skill progression

    Workout:  
    30 min AMRAP:
    Long Lap.
    Hand release 10 Push Ups
    20 KB Swings 20/24K.
    40 AB Mat Sit Ups
    **weather permitting sub 500m Row**

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