Thursday, 9/24

Warm Up

3 Rounds

8 Rev Hand Spider Lunges

8 Alt T Push Ups

8 Alt Samson Lunges

24 Mountain Climbers 

Prep (10 Minutes)

1×50 Single Skips+ 10 Alt FR Lunges (bar only)+ 10 Cals (easy)

1×50 Single Skips+ 10 Alt FR Lunges (light)+ 15 Cals (moderate)

1×25 Double Unders+ 10 Alt FR Lunges (moderate)+ 15 Cals (hard)

1×15 Double Unders+ 6 Alt FR Lunges (working weight)+ 10 Cals (sprint)

Met Con

AMRAP 20 Minutes

80 Double Unders  

40/30 Calorie Row or 35/25 Calorie Bike

20 Alt Front Rack Lunges (135/95)

*40 Cal Row/30 Cal Bike male RX

*30 Cal Row/25 Cal Bike female RX

Mobility

2 Rounds

1 Minute Standing Calf Stretch/side

1 Minute Bretzel stretch/side

Double Under Scaling:

40/20 DU Reps

160 Single Skips