(Mobility/Other Skill/Medium Metcon)

Movement Prep: 5 Min
2 Min Calf Smash
2 Min Bow and Arrow Stretch

Warm-up: 15 Min
2 Rounds of
1 Min Jump Rope
10 Stride Stance Good Mornings
10 Cossack Squats
10 Russian KB Swings
10 Push-ups
200m Row

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

Conditioning: 30 Min
Wall Balls (20/14 @ 10'/9")
DB Snatch (50/35)
Double Unders