Monday – November 23

5 Rounds 

9 Wall Balls (20/14)

27 Double Unders 

9 Burpees 

18 Sit Ups 

27 Double Unders 

18 One Arm DB Push Press (9 R / 9 L)

1 Minute Rest

*24 Minute Cap


This looks like a lot on paper, but you should be moving quickly through these movements. The stability will be the true test when you get to that DB at the end of each round. Go hard from the beginning, knowing that both the skill and load demands are low.