“Warm-up”

1:00 Alternating Samson Stretch
2 Rounds of Strict “Cindy”
1:00 Russian Baby Makers
2 Rounds of Strict “Cindy”
1:00 Warrior Squats
If you do not have strict pull-ups, then substitute in difficult ring rows. If feet on the floor is too easy then put your feet up on a box. No Bands or kipping for pull-ups today.

Conditioning:

3 Rounds
500 meter row
10 / side Waiter Squats
75 Double Unders
3 minutes rest between rounds
5 minute cap to complete a round. If a round is not finished in the 5 minutes, start your 3 minute rest.

Rx
Double Unders
53,35
Level 2
Scaled reps Double Unders
44,26
Level 3
26,20
Single Unders