Warm Up
:50 on :10 off
-Singles
-Russina Swings
-Alternating Feet
-American Swings
-Double Unders
-Windmills R
-Double Unders
-Windmills L
Mobility
Quad Rolling
Strength
EMOM15
1. Alternating Single Arm Floor Press- 10 Reps*
2. Bent-Over Row- 10 Reps**
3. Rest
*Feel free to use a MB for upper back support or scale up by holding a hollow position
** 1 Second Pause at the top
WOD
40 Kettlebell Swings 1.5|1
80 Double Unders
100 Sit-ups
80 Double Unders
40 Kettlebell Swings
Level 2 – 1|0.75, 40 Double Unders
Level 1 – 0.75|0.5, 160 Singles
ADV – Drag or Heavy Rope, 60 GHD’s