(Long Metcon)

Mobility: 5 Min
2X Sampson Stretch Complex

Warm-up: 15 Min
400m Goose Run
Partner Medball Toss

Skill: 10 Min
Double Under Progression

Body position ( feet together, shoulders relaxed, Hands down and slightly in front, palms and eyes forward), No Rope Jumping (Basic Bounce), Singles Unders, No Rope Power Jumps, Power Singles, No Rope Double-Tap (Flying Penguin), Doubles

Workout: 30 Min
25 Min AMRAP
50 Wall Balls (20/14 @ 10')
50 Double Unders
40 Box Jumps (24/20)
40 Toes-to-Bar
30 DB Snatch (50/35)
30 KB Swings (24/16)

Scaling: 2X Singles, Light and Low