Warm Up
3 Minutes Cardio or Foam Rolling or Physio Exercises
– Into –
Round 1
8 Inchworms
30 Second Skipping
30 Second Dead Hang
Round 2
10 Push-up
30 Seconds Double Under Attempts
30 Second Scap Pull-up
Round 3
60 Seconds Kip Swing Practice
WOD
3 Rounds
COMPETITIVE
Max Unbroken Double Unders
60 Seconds of Muscle Ups
Rest 60 Seconds
PERFORMANCE
3 Sets of Max Unbroken Double Unders
60 Seconds of Kipping or Butterfly Pull-Ups/Chest to Bar Pull-Ups
Rest 60 Seconds
LIFESTYLE
60 Seconds of Skipping
45 Seconds of Ring Rows
Rest 60 Seconds