Warm-Up: Coach’s Choice
Strength/Skill: Three 3-Minute Rounds
Max Effort Set Unbroken Double Unders
Stimulus/Focus: Your goal is to get a max effort set of unbroken double unders completed in each three-minute round and have the remaining time to rest. If you accidentally break early on and know you can get a bigger set, you may reattempt in that three minutes. For those of you who do not have double unders yet, the stimulus will be adjusted to give you structured time to practice-you will attempt double unders for 30 seconds and rest 30 seconds throughout the 9 minutes.
WOD: Four Rounds (5 Minutes Work/2 Minutes Rest)
Complete,
15-12-9
Pull Ups
Air Squats
Then, Max Effort Cardio in Remaining Time
(Assault Bike/Row/Bike Erg/Shuttle Runs)
Stimulus/Focus: Push hard on the work in order to give yourself as much time to accumulate cardio reps with the remaining time.
Cool Down: Tabata Flutter Kicks