Warm up
2 rounds
10 Samson lunges
8 eccentric ankle dorsiflexion
15 plate hops
8 cat/ cows
1 min bike or row
***Cardio Sunday***
Part 1
30 minutes
Pick a cardio machine of your choice
(Bike or rower)
60% effort
Every 3 minutes perform
30 double unders
+
15 sit-ups
Part 2
With a partner 100 medball cleans 100/80
*scale as needed
