Move

AMRAP 30
200m Run
30 Single Skips
10 Knee Raises
200m Run
15 Skips
5 Straight Leg Raises
1 Minute Rest

Train

1) For Time (40 Min. Time Cap)

300 Double Unders
2 Mile Run (3.2km)
100 Toes to Bar
*Partition However Makes Your Heart Happy :)

Stimulus

This is a repeat workout from 09/05/2023. The double unders should take roughly 5:00 in total. The run should take 20:00, possibly less depending on the cardio piece you choose. If you prefer to bike, perform 200/160 Cals on Echo Bike or 4000/3600 on rower. The toes to bar should also take a total of 5:00. Some possible ways to break this up …
1 Mile Run, 20 Rds of 15 DU and 5 T2B, 1 Mile Run
1.2km Run, 5 Rds of 30 DU and 10 T2B, 1km Run, 5 Rds 30 DU and 10 T2B, 1km Run

Extra Credit

For Quality: 400m Bear Hug Double Plate Carry (90/60)
*Aim to hold for 50-100m at a time
Males hold 2 45# Plate
Females hold 1 45# + 1 15# Plate