1. Warm Up/Mobilise
2. Conditioning:
Row 2K
Start with 1 KB Swing 24/16. On the 1st minute complete 2 KB Swings, 2nd Minute complete 3 KB Swings.... Continue until the 2k Row has been completed or you cannot complete the swings within the minute.
Rest 2 Minutes then complete as many Double Unders as possible in 5 minutes. (No subbing singles - If you do not have a double under here are 5 whole minutes in which to try and get some!)
3. Recovery