Every Minute On the Minute for  30 min:

Min 1 – 40 Double Unders

Min 2 – 15 KB swing, 53/35

Min 3 – Supine Ring Rows


Video courtesy of Dayton Strength and Conditioning.  Quick demo on Supine Ring Rows.  Goal, keep the body in a straight line, don’t let the hips sag


Scaling Options:

DU -> Attempts through 40 rope contacts


KB weight -> As needed


Supine Ring Rows -> Angled Ring Rows


Cool Down:

Banded lat stretch x 2 min per side


Calf stretch on rig – 2 min per side

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