A) Warm-up
Run 200 Meters then
30 Double or Single Unders
20 Walking Lunges
15 Sit-ups
10 Push-up
15 Hollow Rocks
20 Walking Lunges
30 Double or Single Unders
200 Meter Run

B) Mobility/Prep Work
Review Finisher Work:
– KB (or DB hammer curls) (elbows stay tight to body, controlled tempo)
– Hollow Hold (toes pointed, ribs down)
– Banded Pull-apart (rapid tempo, use a challenging band)

C) Conditioning
AMRAP 22 in teams of 2:
50 Walking Lunges (BW)
200 Meter Run
50 Abmat Sit-ups
200 Meter Run
50 Double Unders
*One person works. Split as needed.
L2: (Double Under Attempts)
L1: (Single Unders x 2)
Alternate Options: 200m Run = 250m Row,
30s Bike or Ski Erg

D) Finisher
3 Rounds of:
1a) 12 KB Hammer Curls
1b) 20s Hollow Hold
1c) 25 Banded Pull-aparts
Rest 30s between sets

E) Extra Credit
5:00 of “Cooldown” in the form of static stretching or perferred tissue work