Friday December 18th

Class Link For All Classes

General Warm Up:

2 Rounds of 20 Jumping Jacks, 5 Inch Worms, 20 Plank Jacks, 5 Pushups

Mobility:

Calf Stretch 1 minute per side, Foam roll mid/low back 2 minutes

Specific Warm up:

2 Rounds – 10 Sumo Squats, 20 Shoulder Taps, :30 DU/SU/SS

Part 1:

EMOM 8 – :25 Seconds of Sumo Deadlift Highpulls

Part 2:

10 RFT 10 Burpees, 25 DUs

Alternatives:

DU => SU x 2

Cooldown:

Roll Calves & Quads

Notes:

Part 1 reps will be determined by the weight you have/choose. Try to keep you number consistent throughout all 8 minutes. Part 2 is all about moving. Keep steady on the burpees so you can pick your rope right up to start jumping. Try not to spend more than 1 minute on burpees.