SKILL

Jump Rope

  • 0:00 – 1:00 = Single Unders
  • 1:00 – 2:00 = Jog-in-Place
  • 2:00 – 5:00 = 30/30 Double Unders

Turkish Get-Up

3 Rounds

  • Round 1 – Body-weight
  • Round 2 – Slider on Fist
  • Round 3 – Bottoms-Up KB

EMOM for 10 Minutes

  • Minute 1: TGU x 1 (Left)
  • Minute 2: TGU x 1 (Right)

CONDITIONING

AMRAP in 12 Minutes

  • Rope Turn x 100
  • 1-Arm KB Swing x 8/side
  • Up-Down x 10

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