Warm Up
Bird dogs/fire hydrants
2 min. on machine at about 70%
2x
30 lateral lunges
20 squats
10 burpees
Skill
Double under work
3 rounds
30 double unders/10 burpees
100 singles
WOD
3 rounds
1 min row at 500 m pace
1 min jumping lunges
1 min plank
Post
2x
25 russian twists
25 heel taps
40 knees to elbows in plank position