Warm up :
A single set of Double Unders for max reps.
8 min you have to perform a max set of unbroken double unders. scaled athletes 3:1 ratio again for a max unbroken set
You can have multiple attempts.
3 Rounds 100 Second Plank
30 Second Right Side Plank
30 Second Left Side Plank
Aim to do all rounds unbroken
Rest as needed between sets.
After each set of toes to bar you must do 20 double unders or 2:1 singles
Scaled athletes do Sit Ups
Cool Down :
Perform at 70% effort / RPE 13.
1 Mile active recovery Jog