WARM UP
MOBILITY ROUND
10 Calf + Tib Raises
10 Alt. Plank Calf Stretches*
10 Up-Dog to Down Dog
10 SLOW Scap Push-Ups
6-8 Child’s Pose Walk-Outs**
*From a plank position, fold one foot over the over and gently rock back until a stretch is felt in the calf.
**From the Child’s Pose, walk arms away and to the side until a stretch is felt in the lats. Hold that for a few seconds and then walk hands over to the other side.
Into…
2-3 ROUNDS (Time Permitting)
50 Single Unders*
10 Push-Up to Pike
10 Ring Rows
5 Up-Downs*
*RND 2-3 option to complete 25 Double Unders & 5 Burpees.
THE GOOD, THE DAD, AND THE UGLY
AMRAP x 20 MINUTES
30 Double Unders
12 Hand Release Push-Ups
9 Pull-Ups
6 Burpees
(Score is Rounds + Reps)
FINISHER
EMOM x 6 MINUTES
MIN 1 – :45 Max Supinated DB Curls
MIN 2 – :45 Max Single DB Overhead Tricep Extension
(No Measure)