Warm up
3 rounds of
10 Burpees
10 Ring rows
10 Butt bridge
10 Hindu push ups
Skills
Knees to elbow
WOD – for time
50-40-30-20-10 reps of
KBS – 16/12kg
Push ups – HR
Finish with 500 singles
After bash
Work on double unders
Stretch
Warm up
3 rounds of
10 Burpees
10 Ring rows
10 Butt bridge
10 Hindu push ups
Skills
Knees to elbow
WOD – for time
50-40-30-20-10 reps of
KBS – 16/12kg
Push ups – HR
Finish with 500 singles
After bash
Work on double unders
Stretch