Thursday
Warm-up
Warm-up
CHIPPER STYLE (10 min Cap)
:30 Single Unders
20 Alt. Bird Dogs
20 Alt. Shoulder Taps
:30 Backwards Singles
16 DB Slides
16 Alt. Bent Over Row
:30 Alternating Leg Singles
12 Alt Heel Taps
12 No Push-Up Renegade Rows
:30 Fast Single Unders
:30 Single Unders
20 Alt. Bird Dogs
20 Alt. Shoulder Taps
:30 Backwards Singles
16 DB Slides
16 Alt. Bent Over Row
:30 Alternating Leg Singles
12 Alt Heel Taps
12 No Push-Up Renegade Rows
:30 Fast Single Unders
Workout
Metcon (Time)
5 ROUNDS FOR TIME
50 Double Unders
30′ DBL DB Crawl (50/35)|(35/20)
25 Double Unders
30 Sit-Ups
50 Double Unders
30′ DBL DB Crawl (50/35)|(35/20)
25 Double Unders
30 Sit-Ups
(Score is Time)
DB KG: (22.5/15)|(15/10)
Finisher
Metcon (Time)
FOR TIME
100 DB Flutter Kicks
100 DB Flutter Kicks
*L+R = 1 Rep
(Score is Time)
