WARM UP: Min 0-7
200m Run or Row
12 V-Ups
12 Supermans
6 Burpees
If you still have time left, you can go through it again until the 7 minute mark.
SKILL WORK: Min 10-19
EMOM 5
Choose a set number of T2B and stick to it (3-12 reps)
Toes to Bar (Kip Swing - Big Kip with Knee Tuck - Kip w/ Knee Tuck and Kick - Reach legs out for Kip into next rep)
GET FIT: Min 25-49
Every 6:00 for 24:00 (4 Rounds)
*For you fire-breathers, make this every 5 minutes for 25 minutes (5 rounds)
400m Run or Row
60 Double-Unders (120 singles)
20 Burpees-to-Plate (regular burpee, but jump up onto a bumper 45-guys/25-girls)