MOBILITY & WARM UP
AMRAP 8′
8 Alternating Toe Touch in Plank
8 Alternating Knees-to-Elbow in Plank
8 Scap Pull-ups
50-ft. Side Shuffle / Direction
8 Kip Swings
100m Run

MOBILITY & SKILLS
Double Under

EMOM 10′
Odd : 5/10 Double Under•
Even : 5 V Up

CONDITIONING
“ANNIE”*

For Time:
50-40-30-20-10
Double Unders
Ab Mat Sit-ups

target time 10 min – time cap 12 min

*compare to 10.12.21

COOL DOWN

3 Set:

:15 Hand Stand Hold
5 Strict Hnad Stand
5 Kipping Hand Stand Push Up