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