Warm Up

General Warm-up

3 Minutes Cardio of Choice

-Into-

30 Seconds of Work / 5 Seconds of Rest
Side to Side Arm Swings
Front to Back Arm Swings
Band Chest Press
Band Tricep Extensions
Alternating Deep Lunges

Conditioning Warm-Up

5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)

200M Run
5 Burpees
5 KB Swings
10 Double Unders

WOD

In Pairs ~ 2 Rounds For Time (25 Minute Time Cap)

COMPETITIVE

50 Burpees
100 KB Swings (50/35)
200M Run
300 Double Unders

PERFORMANCE

50 Burpees
100 KB Swings (35/25)
200M Run
300 Double Unders or 500 Single Unders

LIFESTYLE

50 Elevated Burpees
100 KB Swings
200M Run
300 Single Unders