MOBILITY ROUND

10 Calf + Tib Raises

10 Alt. Plank Calf Stretches*

10 Up-Dog to Down Dog

10 SLOW Scap Push-Ups

6-8 Child’s Pose Walk-Outs**

*From a plank position, fold one foot over the over and gently rock back until a stretch is felt in the calf.

**From the Child’s Pose, walk arms away and to the side until a stretch is felt in the lats. Hold that for a few seconds and then walk hands over to the other side.

Into…

2-3 ROUNDS (Time Permitting)

50 Single Unders*

10 Push-Up to Pike

10 Ring Rows

5 Up-Downs*

*RND 2-3 option to complete 25 Double Unders & 5 Burpees.

AMRAP x 20 MINUTES

30 Double Unders

12 Hand Release Push-Ups

9 Pull-Ups

6 Burpees

(Score is Rounds + Reps)

AMRAP x 20 MINUTES

60 Single Unders

12 Push-Ups

9 Ring Rows or Banded Pull-Ups

6 Burpees

(Score is Rounds + Reps)

MIN 1 – :45 Max Supinated DB Curls

MIN 2 – :45 Max Single DB Overhead Tricep Extension

(No Measure)