Warm Up: 3 sets
20 Double Unders
10 Air Squats
10 DB Push Press
Strength: 3×5 Back Squats
Back squats should be controlled on the way down and fast on the way up.
Endurance: Light n’ smooth
4 rounds
15 cal assault bike
400 m run OR 600 row
WOD: For Time
50 Double Unders
10 Handstand Push Ups or Hand Release Push Ups
40 Double Unders
8 Handstand Push Ups or Hand Release Push Ups
30 Double Unders
6 Handstand Push Ups or Hand Release Push Ups
20 Double Unders
4 Handstand Push Ups or Hand Release Push Ups
10 Double Unders
2 Handstand Push Ups or Hand Release Push Ups
