Warmup
Jumping Jacks
200m Run
Samson Stretch
Runners Stretch
Donkey Kick
Dirty Dog
Skill/Strength
Jump Rope
Squat
Front Squat
Overhead Squat
Workout
Mini WOD 1
Max Reps Jump Rope (Single or Double Unders)
+ EMOM 4 Burpees
7 min AMRAP
– Burpees at minutes 0 & 7
– Count Jump Rope reps
3 min Rest
Mini WOD 2
Max Reps Mountain Climbers (R+L=1)
+ EMOM of
5 Squats (minutes 0, 1 , 2)
5 Front Squats w/ PVC (minutes 3, 4, 5)
5 Overhead Squats w/ PVC (minutes 6, 7, 8)
8 min AMRAP
– Count Mountain Climber reps
After Party
Samson Stretch
Runner’s Stretch
Cobra into Child’s Pose
Should mobility
Mobility Tools
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