Warm-up
Jumping Jacks
Plate push
Jump rope
2 rounds 1m each movement
Double under practice
Tempo work
Singles
Doubles
Discuss metcon flow
3.2.1.Go!
Metcon (3 Rounds for time)
Group WOD
50m Sled push
50 Double unders
15 Cal Bike
Complete 4 rounds
Rest as needed