Indoors Primarily
Warm-up
90s Easy Singles on Rope
-Then-
Mini Flight Simulator
10-15-20-25-30-25-20-15-10 Double Unders (Double Singles)
Accessory
2 Rounds
30s Work| 10s Rest
Mini Band Work
- Monster Walk Front to Back
- Side Step Left to Right
- Glute Bridges – 1 second pause at the top
- Glute Bridge March
- Inchworm with a push-up*
- Superman* – one second pause
*band around the wrists
WOD
3 Rounds
40|30 Calorie Bike
20 Toes to Bar
75 Double Unders
15 Power Snatches 115|75
Rest 3 Minutes
Level 2- 95|55
Level 1- 75|35
Extra Work
100’ HS Walk
*Every time you come down – 5 burpees
RX+ – 200’
ADV – 300’