Warm Up:
Assault Bike 1000m
Row 500m
Stretch & Mobilise

General Warm Up & Movement Re-Cap

Double Under Tekkers

WOD:
2 Minute AMRAP of:
50 Double Unders
40 Ab-Mat Sit Ups
30 Kettlebell Swings @ 6/9kg
25 Box Jumps @ 20/24″
20 Wallballs @ 6/9kg

1 Minute Rest

4 Minute AMRAP of:
50 Double Unders
40 Ab-Mat Sit Ups
30 Kettlebell Swings @ 6/9kg
25 Box Jumps @ 20/24″
20 Wallballs @ 6/9kg

1 Minute Rest

6 Minute AMRAP of:
50 Double Unders
40 Ab-Mat Sit Ups
30 Kettlebell Swings @ 6/9kg
25 Box Jumps @ 20/24″
20 Wallballs @ 6/9kg

1 Minute Rest

8 Minute AMRAP of:
50 Double Unders
40 Ab-Mat Sit Ups
30 Kettlebell Swings @ 6/9kg
25 Box Jumps @ 20/24″
20 Wallballs @ 6/9kg

* Score is Total Reps for the entire WOD
* Always re-start from the beginning for each AMRAP
* Scale DU’s for 25 Reduced Reps or 100 Single Unders (which can also be scaled down)
* Scale WEIGHT & HEIGHT as needed

 

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