-Warm Up-
Line drills (down and back)
Knee to chest stretch
Walking quad stretch
Figure 4 stretch
Waking high kicks
Butt kickers
High knees
Power skip
Into…
2 rounds
10 scap push ups
5 push up to down ward dog
5 push up (3 second negative)
-Strength/Skill-
EXTENDED WARM-UP
EMOM x 8 MINUTES*
MIN 1 – :30 DB Bent Over Row / :30 Plank
MIN 2 – :30 Fast Singles or DU Practice / :30 Push-ups
*For both the BOR and Push-ups, use a 1111 controlled tempo.
-WOD-
FOR TIME : 16 min cap
50-40-30-20-10*
Double Unders
Kettle bell swings 53/35
*500m Row After Each Full Round
