Skill/Strength: Spend 15 minutes practicing the speed step jumps while in between perform 4 cycles of a 30 second hollow rock.
Met-con: 3 RFT
15 Toes to bar
100 Speed step jump rope (50 each leg)
Scale guide: 8-15 minutes
It was a great day at the box Yesterday. 3 RFT today push yourselves hard on this one.