Warm-up:

3 Rounds:

10 Calorie Light Bike or Row
3 Spiderman and Reach, each leg (Video)
6 Slow Scap Retractions (Video)
9 AbMat Sit-Ups
12 Air Squats
15 Double-Unders

Conditioning:

“Johnny”

1,200m Bike or Row

3 Rounds:
19 Toes to Bar
87 Double Unders
7 Hang Power Snatches (135,95)

1,200 Bike or Row

Choose either to start on bike and finish on row, or vice versa.
30 minute cap