(Mobility/Other Skill/Medium Metcon)

Movement Prep: 10 Min
6 minute Tabata
Captain Morgans L
Captain Morgans R
Alternating plank reaches
Hollow Rocks

Note: The Capt Morgans can be modified to a hip dip and reach. https://www.youtube.com/watch?v=Gk3Id1hK508

Warm-up: 15 Min
2X 10 each
Jumping Jacks
High Knees
High Heels
Squats
Lunges
Mountain Climbers
Push-ups
Sit-ups
Dancing Crab

Skill: 10 Min
Double Under Progression

Note: Basic Bounce, Singles, Fast Singles. Power Jumps, Power Singles, Flying Penguin, Doubles.

Workout: 15 Min
3 Min AMRAP
200m Run
10 Push-ups
Max Burpees

2 Min Rest

3 Min AMRAP
50 Double Unders
10 Pull-ups
Max Ring Rows

2 Min Rest

3 min AMRAP
200m Row
10 Toes-to-bar
Max Sit-ups

Score max Reps after each round.

Note: With a larger class you can have three groups each doing separate AMRAPs to better share space and rowers

Scaling: Box/Bar Push-ups, 2X Single unders, Ring Rows, Horizontal T-2-B