Warm Up:
Run 400m + Row 500m
Stretch & Mobilise

General Warm Up

WOD:
10 Minute AMRAP of:
10 Pull Ups
15 Wallballs @ 6/9kg
20 Ab-Mat Sit Ups

Rest 3 Minutes

10 Minute AMRAP of:
15 Burpees
30 Double Unders

* Scale PUs for Band Assisted or Jumping PUs or Ring Rows
* Scale WEIGHT as needed
* Scale DU’s for reduced Reps or 90 Single Unders