Warm-Up: Coach’s Choice
Strength/Skill: Double Under Practice: If you had double unders, complete Flight Simulator. If you do not, spend 15 minutes practicing double unders-working with the coach, tabata sets, attempts, etc.
Flight Simulator: For Time (20 Minute Cap)
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Double Unders
*Each round must be unbroken. Rest as needed between each round. You can restart the round as many times as you need to complete it unbroken.
*Note: 15 minute time cap.
WOD: 8 Rounds (20 Seconds Work/10 Seconds Rest) of Each of the Following:
Assault Bike Calories
Box Jumps (24/20)*Masters may step up. Everyone must step down.
American Kettlebell Swings (1.5/1)(1/25#)
Ab Mat SIt Ups
*Complete 8 rounds on one movement before moving onto the next.
*One minute break between movements.
Stimulus/Focus: You will enter a score for each movement for a total of 4 separate scores. Push as hard as you can each 20 seconds.
Cool Down: Tabata Goblet Squat Holds