1 ROUND

10 Calf + Tib Raises

10 Alt. Plank Calf Stretches

5/5 Head Rotations

10 Crossbody Arm Swings

10 Up+Down Arm Swings

20 Bunny Hops

10 Tall Hops

Into…

2 ROUNDS

30 Single Unders

10 Up-Dog + Down-Dog*

10 Piked Shoulder Taps*

10 Ring Rows

*RND 2 complete…5-7 Up-Downs + Scap Push-Up + Slow Knee Push-Ups

Into…

1-2 ROUNDS (Time Permitting)

20 Double Unders or 40 Single Unders

5 Burpees

7-10 Push-Ups to Pike

10 Scap Pull-Ups

AMRAP x 4 MINUTES*

2 Bar Muscle-Up

4 Handstand Push-Ups

6 Burpees

24 Double Unders

-Rest 1:00 b/t each Set-

*Pick up where you left off.

(Score is Total Rounds + Reps)

AMRAP x 4 MINUTES*

2 Strict Pull-Ups

4 DB Push Press (35/20)

6 Burpees

50 Single Unders

-Rest 1:00 b/t each Set-

*Pick up where you left off.

(Score is Total Rounds + Reps)

KG DB: (15/10)

AMRAP x 19 MINUTES

1 Bar Muscle-Up or Strict Pull-Up

2 Handstand Push-Ups or DB Push Press (Athlete Choice)

3 Burpees (Athlete Choice)

24 Double Unders or 50 Single Unders

*P1 will completes a full round while P2 rests. Once a full round is completed partners switch.

(Score is Rounds + Reps)

5/5 Single Leg Glute Bridge-Up

10 Glute Bridge-Ups w/:03 Pause at Top

10 Alt. 90-90 Hip Rotations

10 Cat/Cows

-Rest as Needed b/t Sets-

(No Measure)