|working LOADING the hamstrings!|
Warm Up: 3 rounds: 1 minute of single unders, 20 air squats, 30 sec of double unders, 10 push ups.
W.O.D.: Complete as many rounds as possible in 10 minutes of the following...
50x double unders
3x muscle up
Extra Credit: 10x50m sprints. Rest 60 seconds between sprints.
Durability: 3 Rounds: 15x WTD sit ups (20kg/10kg), 60 sec farmers carry (AHAP), 20x russian twist, 5x Romanian deadlift (heavy).