“UPPER BODY & CORE”

5 Rounds:
:20 Seconds Banded Pull Aparts
:10 Seconds Rest
:20 Seconds Hollow Rocks
:10 Seconds Rest
:20 Seconds Barbell Bent Over Rows
:10 Seconds Rest
:20 Seconds Hollow Rocks
:10 Seconds Rest

“Double Knot”

For Time:
100 Double Unders
21 Toes to Bar
800m Run
75 Double Unders
15 Toes to Bar
600m Run
50 Double Unders
9 Toes to Bar
400m Run