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WARM-UP
1) Jump Rope Warm-Up
2) Tall Plank Series
3) Banded Pull Apart Series
4) Negative Push-Ups
STRENGTH: Weighted Push-Ups, ME reps 30s x 5 sets
ACTIVE MOBILITY
1) Pec SMash
2) Tricep Smash
3) High Glute Smash
4) Frog Stretch
WOD: Two-part workout for total time:
Part a) 50 – 40 – 30 – 20 – 10 reps of….
Double Unders
Ab Mat Sit-Ups
Part b) 5 – 10 – 15 – 20 – 25 reps of….
Burpees
Wall Balls
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: Russian Twists, 12-15 reps R/L x 3-4 sets
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)