Warm Up
Round 1 – 30 of Ea: Tube chops (per side) + knee grab sit ups + crunches with feet up
Round 2 – 20 of Ea: Tube chops (per side) + knee grab sit ups + crunches with feet up
Round 3 – 10 of Ea: Tube chops (per side) + knee grab sit ups + crunches with feet up
Round 4 – 5 of Ea: Air squat to calf raise + lunges (per leg) + close grip push ups
-then-
:60 active hip flexor stretch – alternating
:60 Childs pose
:30 per side – pigeon pose
Strength
20 Min EMOM
- M1: 8 barbell back squats
- M2: 10 box jumps
- M3: 10 wall ball + 5 heavy KBS
- M4: 10 pull ups
- M5: 15 jacknives
METCON
20 Minute AMRAP
Teams of 2
- 15 cal rows
- 100 singles (jump rope)
- 4 down/back sprints
- 5 burpees
*COACHES NOTE: one partner completes an entire round, then next partner begins