Move

2) 18 Min. Time Cap
25-30-35-30-25 Single Skips
1:30-2:30-3:30-2:30-1:30 Min. Cardio (Row, Run, Bike)

Train

1) On the 3:00 x 4 Sets (building)
3 Push Press

2) Good Catch

For Time (18 Min. Time Cap)
10-20-30-20-10 Crossover Double Unders
250-500-1000-500-250 Meter Mens Row OR 225-450-900-450-225 Meter Womens Row

Stimulus

1) Barbell will be taken from the rack. Start at roughly 65% of your 1 RM Push press and build over the 4 sets. The last set should be heavy to finish.

2) The Crossover DU is a very difficult movement. Choose to scale to either DU or Crossover Single Unders for the same rep scheme or do 25-50-100-50-25. This is a workout that will push aerobic threshold so breathe/relax shoulders on the skipping and relax your grip on the row. Save the shoulders for the skipping.

Extra Credit
Dumbbell Bench Press: 3 x 12 @ 70/50lbs