Warm-up

1:30/1:00/0:30 of each @ increasing pace
1) Air bike
2) Row
3) SkiErg
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1-2 Rounds
10/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down
2 Scapular swimmers (prone position)
1:00/side Front Rack mobility drill
8 Scapula push-ups
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Build to workout weight for DB shoulder to overheads
* Practice few short sets of double-unders as you build up
+
@ workout weight
35 Double-unders
20/15 (cal) Row
10 DB shoulder to overheads
10 (cal) SkiErg