Warm Up

2 Minutes of Cardio or General Warm-up

-Into-

Arm Circles 30 Seconds
Leg Swings 30 Seconds per Side

-Into-
1 Minute of Single Unders
1 Minute Air Bike
-Into-
20 Double Unders Attempts or Penguin Claps
20 Sit-Ups

Strength

Bench Press

Every 2 Minutes on the Minute

3 Rounds of 8 Reps @55-65% of 1RM

WOD

17 Minute ARMRAP ~ In Pairs

COMPETITIVE

50 Double Unders Split
40 Air Bike Cals Split
30 Sit-Ups Sync

PERFORMANCE

50 Double or 85 Single Unders Split
30 Air Bike Cals Split
20 Sit-Ups Sync

LIFESTYLE

50 Single Unders Split
20 Air Bike Cals Split
20 Sit-Ups Sync