“Emily”
10 rounds for time of:
30 Double-unders
15 Pull-ups
30 Squats
100-m Run
Rest 2 minutes


BOOTCAMP

7min ON / 2min OFF:
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
Run 100m
12 Squat Jumps
8 Burpees
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
8 Ring Rows
30sec. Plank Jacks
8 Active-Passive Hangs

Focus on device:
10 rounds of 20sec. @80% + 10sec. Full Rest
2min easy pace