Warmup
-1 min jog in place
-10 cat cow
-wrist series
-10 x 6s descent squat with arms overhead
-10 x 5s descent pushup
-20 jumping jacks
Tabata jumprope: 20s of each movement followed by 10s of rest
-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
WOD :
-50 double-unders
-50 twisting bear
-50 double-unders
-50 lunges (weight optional, backpack, )
-50 double-unders
-50 down-ups (straight-armed plank burpee without jump or pushup phase)
-50 double-unders
-50 lunges
-50 double-unders
-50 push-ups
-50 double-unders
Wellness
4R
-10 deficit calf raises. Take your time. Stretch here
-30s Static Standing Shoulder Extension *
-30s reps Static Seated Shoulder Flexion **
* Standing shoulder extension
-Strive to elevate the bar until it is level with the shoulders.
– Remain upright with a flat back as the bar is raised.
https://www.youtube.com/watch?v=BS_JIvS-Pqo
** Static Seated Shoulder Flexion
tilt forward and “”pull”” the hands behind the head.
https://youtu.be/3syPjfyjMX4?t=4 ”