March 29, 2017

6 minute clock
high knees - down + back
butt kicks - down + back
inch worm - down
broad jump - back

mobility :
- calf smash


for time :
800 meter run
50 double unders
10 burpee box jumps
40 double unders
10 burpee box jumps
30 double unders
10 burpee box jumps
20 double unders
10 burpee box jumps
10 double unders
10 burpee box jumps
800 meter run

notes :
-scaling = 2:1 single unders, burpees, row or bike
- rx+ = 1 mile runs + ub double unders


partner set
3 rounds, not for time of :
1 minute handstand hold (30 secs x 2)
40 kb single arm shoulder presses (10 each arm, 20 per partner)