Warm Up
Ankles and calves
100 singles
3x
5 pushups
10 sit ups
10 frog jumps
10 squats
Skill
Double under practice
Then,
5 rounds:
1 min. max doubles
1 min. plank hold
WOD
3 rounds
10 DB front raises
10 DB lateral raises
10 DB tricep extensions
10 DB curls
Post
2x max ring hold