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