4 RFT

Run an aerobic mile as a warm-up

Complete 4 Rounds for Time:
200 meter Run
40 Double Unders
100 meter Slam Ball Toss (as a 50m chest pass and 50m keg toss)

Core Superset
Complete 3 Rounds for Quality:
1 minute Plank Hold, any style
20 Swiss Ball Cauldron, 10 “stirs” in each direction