Warm-up:
400 m Run/Row
Down Dog to Runner’s Lunge & Twist
Leg Swings Front to Back & Laterally
Hip mobility walks (inward and outward)
Resistance Band Chest/Shoulder Mobility
Option 1 > 3 Months
EMOM (Every Minute on the Minute) for 20 Minutes:
Option 2 < 3 Months
EMOM (Every Minute on the Minute) for 20 Minutes:
8-10 KB Swings 15/25 3-5 Burpees
Option 3 < 1 Month
EMOM (Every Minute on the Minute) for 10 Minutes:
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CTW (Challenge of the Week) As many Single Jump Ropes as possible in 1 Minute
