Warm up
Practice double unders for five minutes
aerobic endurance
Delta
1 round 500 m row
50 double unders
25 v ups
2 rounds 400 m row
40 double unders 20 V ups
3 rounds 300 m row
30 double unders 15 V ups
4 rounds 200 m row
20 double unders 10 v ups
5 rounds
100 meter row
10 double unders 5 v ups
Warm up 1/2 mile run 30 second handstand hold 30 second L hang then 3 rounds 5 bottoms up presses 5 negative pull ups 200 m run with a...
WARM UP Worlds Greatest Stretch 10 Second L- Hang 20 Second Plank 1o Strict Hanging beg Raises 20 Second Side Plank 30 Second Wall Facing...
3 RFT: 500m Ski/Row 100ft KB Lunge (35/20 x 2) 100m Farmer Carry (53/35 x 2) 1000m Run *Accumulate 300ft Sled Push or Pull throughout
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