Warmup
-wrist series
-20 deficit calf raises
4 min Tabata jumprope (20s work, 10s rest) as follows
-single skip
-side to side bunny hop
-forward and back with feet together
-scissor step forward back
-in & out jumping jack style
-high knees
-butt kickers
-cross overs
-double unders
– 6 inchworms
-5 x 10s deficit pushups
-warm up pike pushups or HSPU
WOD 1 = 6 Min AMRAP
-4 pike pushup or HSPU
-8 burpees
-32 Double unders
-Rest 4 min
6 Min AMRAP
-4 pike pushup or HSPU
-8 burpees
-32 Double unders
WOD 2 = Wellness = 3 Rounds
– 12 trap-3 raises https://youtu.be/jRcoO8MXc8s?t=81 control tempo. Test ROM
-1 min curled seiza
– 40s static shoulder flexion with PVC
– 40s static shoulder extension with PVC
-1 min kneeling achilles stretch each side
-2 min Supine pec stretch on elevated surface https://youtu.be/xvhQ1vUblKw?t=25