500 meter row
10 Shoulder Rotations
10 walk outs
1 mile run
then for time:
10-1 100-10
Clean
Press
Double under
Round one is 10 clean, 10 Press and 100 double unders or 200 skips
round 2- 9 clean, 9 Press and 90 doubles or 180 skips
8-8-80
7-7-70
6-6-60
5-5-50
4-4-40
3-3-30
2-2-20
1-1-100
The last round finishes with 100 double unders
if you have time you finish with a 1 mile cool down jog
This is a very sweaty workout so please bring water and/or BBCAs
