Warm-up:
2 Sets
12/12 Single leg hip thrusts
15 Meter high knees
15 Meter butt kicks
8/8 PVC figure 8’s

WOD: For Time
40 Calorie Bike
100 Double-unders with Zeus rope or regular Double-unders
15 Muscle-ups
30 Bike Calorie
75 Double-unders
10 Muscle-ups
20 Bike Calorie
50 Double-unders
5 Muscle-ups

Strength:
Back squat: Work up to a heavy single, then
Complete 6 sets of 3 reps at 85% of today’s heavy single. Record max reps.

Recovery:
Hips and Hamstrings…Just play and follow along.