Sunday November 22nd

Breathe:

5 in – 5 hold – 10 out – 5 hold x 5.

General Warm-up:

400m Run

Mobility:

Pigeon Stretch on Box – 1 minute each side, Prayer Stretch on box – 1 minute.

Warm-Up 2:

AMWUP 5 of 5 Inchworms w/pushups, 10 Step Back Lunges, 5 V-Ups.

Part 1:

EMOM 8 – 20 HS Hold

Part 2:

10,9,8,7,6,5,4,3,2,1 of Burpee Box Overs & T2B

Scale:

BBO => Burpee Broad Jump(4’/3′), T2B => V-Ups

Cooldown:

Prayer Stretch on Box, Roll Back

Notes:

Part 1 use a box or L on Wall if you can’t do HS Hold yet or spend 20-30 practicing to kick up. Part 2 will go slow to start, work your way through to Round of 7 or 6 and try to pick up the pace as reps get smaller.