Warm up
Line drill
Run 200 Meters 
Quad Stretch 
Knee to Chest 
Solider Kicks 
Knuckle Drags 
Side Lunge 
Cradle Stretch 
Walking Samson 
Walking Spidermans 
Walkouts 
Toe Walk 
Heel Walk 
3 Air Squats + Broad Jump 
High Knees 
Butt Kickers 
Skip for Height 
Skip for Distance

Skills/Teaching(10:00-20:00)
Double unders-posture tight upright body position.

Double under substitutions-
Reduce Reps 
1:30 Double Under Practice 
200 Single Unders

Movement prep:
:15 Seconds Easy Bike
:15 Seconds Single Unders
:15 Seconds Medium Bike
:15 Seconds Double Taps
:15 Seconds Hard Bike
:15 Seconds Double Under Practice

Run through(20:00-25:00)
1rd
5 Calorie Bike 
15 Double Unders 
50 Meter Wreckbag Run

Metcon(35)
"Handbag"
80/60 cal ad
100 du's
800 Meter Sandbag Run (40/30)
100 du's
80/60 cal ad

If you are unable to bike , complete one of the following:
800 Meter Run 
60/42 Calorie Row 

Opt(12)
1600m walk/run
1000m row
5x20m shuttle run
3x3 muscle up(form) w/3 dips ss w/ 6 curls

Finisher
30 w raise
60 double crunch
60 temp tantrum
1 min IT stretch per