WARM-UP
2:00 CARDIO CHOICE
INTO…
2 ROUNDS
25’ WALKING HIGH KICKS
25’ TOE WALK
25’ WALKING STAGGERED STANCE GOOD MORNINGS
25’ HEEL WALK
25’ HIGH KNEES
25’ BUT KICKERS
INTO…
2 ROUNDS
30 SINGLE UNDERS
20 SLOW DEADBUGS
10 SHOULDER TAPS
10 PLATE AROUND THE WORLDS
SKILL
ON A 10:00 RUNNING CLOCK
PRACTICE HANDSTAND HOLD OR HS WALK ( PRACTICE HANDSTAND HOLD AGAINST WALL)
WORKOUT
FOR TIME
50-40-30-20-10*
DOUBLE UNDERS
SIT-UPS**
*200 METER RUN AFTER EACH FULL ROUND
**GHD IS OPTIONAL