Warm UP: 
25 Cal Bike (only if bike is unavailable then row 500m)
3 Rounds of Cindy
5 Pull Ups
10 Push Ups
15 Squats

Wrist Mobility –
Wrist Flexion Mobility 3 x10 pulses with a :15-:30 sec hold
Wrist Extension Mobility 3 x10 pulses with a :15-:30 sec hold
Click here for example  (Video’s one and two)

Skill:  Athlete’s Choice

Rest Day/Make Up Day

Team of 2
100 double unders (each)
100 med ball cleans 20/14
100 medball sit ups
75 double unders (each)
75 med ball cleans
75 medball sit ups
50 double unders (each)
50 med ball cleans
50 med ball sit ups

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