WARM UP
2 ROUNDS
10 Toe Touch Jumping Jacks
10 Calf to Tib Raises
10 Alt Piked Toe Taps
10 Scap Push Ups
10 Alt Thread the Needle
5 Tempo Push Ups
Into…
2-3 ROUNDS
50 Single Unders (RND 2: 25 Double Unders)
8 Front Rack Elbow Punches
8-10 Strict Press
8-10 Cal Row
EXTENDED WARM UP
EMOM x 7 MINUTES*
1 Push Press
+
1 Push Jerk
*Start Light and end Moderate+.
(Score is Weight)
WORKOUT
AMRAP x 15 MINUTES
50 Double Unders
25/20 Cal Row
15 Shoulder to Overhead (115/75)
(Score is Rounds + Reps)
OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Wrist Rocks
1:00 Foam Roll T Spine
1:00 EZ Row (Nasal Breathing Only)
-Rest as Needed b/t Sets-
(No Measure)
EXTRA CREDIT
NOTE — February’s extra credit focus will be building strength with the Strict/Push Press & Strict Pull-Up Development. During the Open, we will see some additional mobility/recovery. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.
1.) 2-3 ROUNDS FOR QUALITY
5:00 Foam Roll
20 Alt. DB Around the Worlds
1:00/1:00 Half Kneeling Banded Lat Stretch
1:00 Plank Hold
(No Measure)