WARM UP
200m Jog or 1 Min Cardio Choice
Into..
8 (slow) Knee Over Toes Lunges
6 Bootstrappers
10 90/90 Hip Rotation
Into…
2 Rounds
1:30 Cardio Choice
20 Front to Back Line Hops
20 Side to Side Line Hops
15 Air Squats
SKILL
ON A 10:00 RUNNING CLOCK…
Practice Single Leg Squats*
*Options
Single Leg Box Squats
Banded/ Rig Assisted Pistols
Alt. Pistols
(No Measure)
WORKOUT
AMRAP x 16 MINUTES
10 Alt. Pistols
15/12 Cal Row
200m Run or 1 Min Cardio
(Score is Rounds + Reps)
OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 – :45 Up Dog to Down Dog
MIN 2 – :25/:25 Figure 4 Stretch or Half Pigeon
MIN 3 – :45 Child’s Pose
(No Measure)
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