Warm Up:
3x
1 min jump rope
10 jumping lunges
20 plank shoulder taps
50 flutter kicks
Skill/Strength:
3 rounds
100m farmer carry (heaviest DBs or odd objects you have)
10 ring rows (simulate ring row under table, PVC between objects,
or bent over DB ring rows)
WOD:
4 rounds (work 45 seconds on and 15 seconds off)
Double unders or Moutain Climbers
Run 100m (or run in place 45 seconds)
Lateral Jumps
Plank Jacks