12/04/23

WARM-UP (10 minutes)

2 Rounds of

Jump Rope

Bird Dogs

T-Spine Rotation

Alt Worlds Greatest Stretch

No Push Burpees > Burpees

Swimmers

Alt Scorpions

V-T-Y (on the floor palms down)

STABILITY & ACTIVATION (8 minutes)

4 Rounds

5/5 Seated External Rotations

20 seconds Banded Tricep Extensions

STRENGTH (18 minutes)

Bench Press

3-2-1-2-3

METCON (15 minutes)

AMRAP in 15 minutes (reps)

120 Double Unders

90 Push-ups

60 Calorie Row/Ski

30 Box Jumps @ 24/20"

*you can start anywhere you'd like but once you start a movement you cannot move on until you complete that movement, NO PARTITIONING