07-29-2021

Warm-up

400m run
25′ knee to shoulder
25′ quad walk
25′ figure 4
25′ pike walk
2 rounds
15 plate hops
10 plank shoulder taps
then
1min single unders

Mobility

PVC
1min couch stretch (es)
1min banded super frog (es)

Skill

15 min
Double under progression/endurance

Conditioning

“Annie”
50-40-30-20-10
Double unders
Ab-Mat sit-ups