7 Rounds For Time:
500 Meter Assault Bike *or* 250/200 Meter Row
45 Single Unders (Rx+ 30 Double Unders)
10 Burpees
## DESCRIPTION
* This simple triplet workout has us rotating through shorter duration stations for 7 rounds
* We expect this piece to take around 12-20 minutes to complete
## DOUBLE UNDERS
* Choose a number or variation that takes about 30-40 seconds to complete
## BURPEES
* You can jump-up or step-up out of the burpee
* Ensure full extension at the top of each rep
2 Sets:
1 Minute Banded Pull-Aparts
1 Minute Side Plank (Each Side)
1 Minute Banded Front Plank
## CASH-OUT
* If you have any time left over after the conditioning piece, complete the cash-out listed above
* The focus here is on the midline and upper back
* See below for video demos of each movement:
* **Banded Pull-Aparts:** [Video](https://youtu.be/O3kpjgGAfp4)
* **Side Plank:** [Video](https://youtu.be/ZOK6XWqQeyI)
* **Banded Front Plank:** [Video](https://youtu.be/22rySeiu32s)
## Gymnastics Conditioning
Not For Time:
25 Strict Handstand Push-ups
50 Kipping Handstand Push-ups
## HOME GYM
7 Rounds For Time:
45 Single Unders (Rx+ 30 Double Unders)
20 Shuttle Runs [10 Meters]
10 Burpees
# GENERAL WARM-UP #
## Run Warmup
1 Minute Easy Run
1 Miunute Easy-Moderate Run
1 Minute Moderate Run
## 30 Seconds Each
Jumping Jacks
Active Spidermans [Video](https://youtu.be/tGxCop_0yRQ)
Single Unders
Push-up to Down Dog [Video](https://www.youtube.com/watch?v=hPhA5b-P34Y)
Double Taps [Video](https://youtu.be/rvb3aw-019Q)
Slow Air Squats
# MOBILITY #
## Couch Stretch: 1 Minute Each Side
[Video](https://www.youtube.com/watch?v=Lv-w40pllco)
## Calf Stretch On Post: 30 Seconds Each Side
[Video](https://www.youtube.com/watch?v=KxO1TcdFynU)
# PRACTICE ROUND #
10 Single Unders (Rx+ 10 Double Unders)
6 Shuttle Runs [10 Meters]
4 Burpees