Start The Week Off Right

Colm

Warm Up
2 Rounds
:40 on / :20 off
1. Double Unders
2. Row or Ski
3. Bike

Mobility
Calves
Forearms

Midline
Alternating Tabata
1. Hollow Rock
2. Plank Hold

WOD
3 Rounds
100 Double Unders
50/40 Calorie Row or Ski
25/20 Calorie Bike
5/4 Rope Climbs*
Rest 2 Minutes

Level 2- 50 dubs, 3/2 Rope Climbs or 10 ft climbs
Level 1- 100 singles, 40/30-20/15-5 Pull to stands
*Please remember to wear leg protection to minimize rope burn. Long socks, pants, shin guard, or some tape will do the trick!

Extra Work
30 Strict Handstand Push-ups
200ft Front Rack Lunge (155,105)
30 Kipping Handstand Push-ups