MOBILITY & WARM UP 10′ stretch & trigger point around trouble area; then 20 Active downward dog / alternate toe touch 20 Standing leg swing (front) each leg 30 Sec Right leg cadence drill 30 Sec Running skips or assisted kneelift 15 Lateral Squat ( landing left) 30 Sec Standing leg swing ( across) 30 Sec Left leg cadence drill 30 Sec Running skipsbor assisted knee lift 15 Lateral squat (landing right) 20 Active downward dog / alternate toe touch 20 Walking high kick 20 Walking quad stretch 30 Sec Skip x 20-30″ 20 Walking lunges combo 10 hands btn- 10 arms circle
SKILLS & SPECIFIC WARM UP Row – 10′ practice Double Unders
1 Round: 20/15 Calorie Bike 30 Double-Unders 300 Meter Row 30 Double-Unders 15/10 Calorie Bike
CONDITIONING “Fuller Circle” For Time: 75/50 Calorie Bike 125 Double-Unders 2,000 Meter Row 125 Double-Unders 75/50 Calorie Bike