5 rounds, each round for time, of:

50 Double Unders

15/12 Air Bike Calories

10 Box Jump Overs, 30/24 in

* Rest 1:1 between each round.

Target time each set: 2-2:20
Time cap each set: 3 minutes

Stimulus is moderate to moderate high intensity. Athletes should aim to score a similar time on each set or get slightly faster across each set. Athletes will have a decent rest where they need to focus on getting their heart rates back down for repeatable performances. Sub 3:00 is the time we want athletes to shoot for.

4 rounds for quality of:

10 Inverted Skull Crushers

10 Kettlebell Crush Grip Curls, pick load

* Rest 1 min

Kettlebell Crush Grip Curls- moderate weight RPE 7