Warm Up:
Row 500m
Assault Bike 25 Calories
Stretch & Mobilise

Rowling

Movement Re-Cap & Practice

WOD:
6 Minute AMRAP of:
3 Strict Pull Ups
6 Press Ups
9 Air Squats

3 Minute Rest

6 Minute AMRAP of:
Wallballs @ 6/9kg

3 Minute Rest

6 Minute AMRAP of:
30 Double Unders
15 Ab-Mat Sit Ups

* Scale PU’s for Band Assisted or Ring Rows
* Scale Press Ups to Knees
* Scale WEIGHT as needed
* Scale DU’s for 15 Reduced Reps or 60 Single Unders