2021/02/01

Warm-up
Jump Rope Warm-up
0:20 Single unders.
0:20 Single leg single unders.
0:20 Side to sides.
0:20 Forward and backs.
0:20 In and outs.
0:20 Double unders.
0:20 Triple unders.
*0:05-0:10 Rest between movements
*No rope, complete the Chan warm-up.

2 Rounds
5 Inchworms + updog to down dog
10 Boot strappers
0:30/0:30 Spiderman stretch

Metcon (Time)
For time:
100 Double unders
21 Burpees
75 Double unders
15 Burpees
50 Double unders
9 Burpees

15:00 Time cap

Double Unders
*Single unders
*No rope use jumping jacks.
Warm-up
3 Rounds, NOT for time
10-15 Strict Pull-ups
30 Pike compressions

2 Rounds
0:45/0:45 Prone pec stretch
0:45/0:45 Samson stretch

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