Essentials:
A.
3 Sets each for time:
Single Unders x 100 reps
Wall Balls x 15 reps
Rest 3min
Rest 5min
B.
3 Sets each for Time:
Burpees x 10 reps
Box Jumps x 15 reps
Rest 3min
Fitness:
A.
3 Sets each for time:
Double Unders x 50 reps
Wall Balls x 25 reps 20/14
Rest 3min
Rest 5min
B.
3 Sets each for Time:
Burpees x 10 reps
Box Jumps x 20 reps 24/20
Rest 3min
Performance:
A.
3 Sets each for time:
Double Unders x 50 reps
Wall Balls x 25 reps 20/14
Rest 3min
Rest 5min
B.
3 Sets each for Time:
Burpees x 10 reps
Box Jumps x 20 reps 24/20
Rest 3min
+
Competitor Session 2:
20 Sets
Airdyne x 30sec 85%
Airdyne x 30sec Slow Spin