Group Class – Tue, Dec 27

BIO Community Fitness- King George – Group Class

Double Under Challenge Day 19 (Checkmark)

Skill Work

2 to 4 rounds for quality of the   “Rope Weight Complex”  (described below):

Heavy  rope – 10x Big Singles, 20x speed singles

~Rest at least 30 seconds~

Medium  rope – 10x Big Singles, 20x Speed Singles, Max Effort Double Unders

~Rest at least 30 seconds~

Speed  rope – 10x Big Singles, Max Effort Double Unders

~Rest at least 2 minutes~

*If your legs are sore, switch to 5x Big Singles per set instead of 10x per set

**Depending on Day 1 and Day 2 form this week, you may try to use a band during today’s training if you found it helpful or challenging!

2021 CFG Event 10 (Time)

For Time:

30 Toes to Bar

1.5 Mile Run

30 Toes to Bar

1.5 Mile Run

30 Toes to Bar

Time Cap: 30 Minutes