WARM-UP
3 Rounds
30 Seconds Bike (Increasing Intensity)
30 Seconds Single Unders
30 Sceonds Down Dog
30 Seconds Alternating Reverse Lunges
MOBILITY
Drop Ankle Stretch: 30 Seconds Each Side
Pigeon Pose on Box: 45 Seconds Each Side
WORKOUT OF THE DAY:
“Double Agent”
3 Rounds For Time [30 Minute Cap]:
1,600 Meter Assault Bike
80 Double Unders
400 Meter Run
20 Russian Kettlebell Swings (70/53)
10 Kettlebell Box Step Overs (24″/20″)
AFTER PARTY
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
Calves
Lower Back
Glutes
Forearms
HOME GYM
3 Rounds For Time:
80 Double Unders
400 Meter Run
20 Single Dumbbell Russian Swings (50/35)
100′ Single Dumbbell Walking Lunge (50/35)
