Spend 20 minutes on Prowler pushes and double‐under practice:
Prowler pushes ‐ 60 yards per attempt, weight ranging from 50‐150 lbs per sled (have all sled out, clients can choose their own sled). Immediately after finishing a prowler push, go directly into double‐unders for roughly 2 minutes at a time. The goal here is to really practice double‐unders under duress. So in the 20 minutes, each client should do 4‐5 pushes, with 2 minutes of double‐under practice after each push.
AMRAP 12 Minutes:
200m Run ( 26th Bus Stop )
10 Hand Release Push Ups
15 Box Jumps (24″/20″)