Prep
Equipment Required: foam roller, jump rope
1) Foam roll Quads 60s each
2) 3 Spiderman Lunge each
3) 3:00 Jump Rope practice
4) “Rowling”
– Groups of 2, 1 partner rows as close as possible to 100 Meters (cannot be under 100). Fore each Meter over 100, partner 2 does that many Air Squats and Burpees)
A.
EMOM 20:
ODD Minutes: 15 Calorie Row
EVEN Minutes: 50 Double Unders
– Goal: Challenging pace, complete all work within 30-40s. This workout should be tough – scale calories and DU if needed.
– Scale calories to 12 calories and DU to 30 DU attempts
B.
50 total reps. Rest as needed.