MOBILITY & WARM UP
WARM UP:
2 Rounds
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Double Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 Walkout
200 mt Jog
SKILLS & SPECIFIC WARM UP
100 mt Run Calorie Bike
10 Double Unders
150 Meter Row
10 Double Unders
5 Calorie Bike
CONDITIONING
“FULLER CIRCLE”
For Time:
50/35 Calorie Assault Bike or Bike Erg
125 Double Unders
2k Row
125 Double Unders
50/35 Calorie Assault Bike or Bike Erg
SUBSTITUTIONS
Calorie Assault Bike or Bike Erg
- 800 mt Run
- 75/50 Calorie Schwinn Bike
Double Unders
- Reduce Reps
- 250 Single Unders
- 3 Minute Time Cap
