Workout of the Day

Warm Up

Row 500m
1 min Lax ball Pec & Shoulder smash/side
Partner Hanging T Spine Opener
5 Yoga Flows w/ Calf Pumps in Down Dog and Prayer hands in Childs Pose
50 Single Unders into 50 Running Singles
10 Lunge-Lunge Squats
30' Dynamic Side Shuffles
30' Knee Hugs
30' Ankle Hugs
- Wall ball, Push up, Double Under final touches, then:
10 Wall balls
10 Push ups
25 Double Unders
10 Wall balls
10 Push ups

250425

For Time:
30 Wall balls 20/14 to 10'/9'
30 Push ups
Row 500m/400m
20 Wall balls
20 Push ups
100 Double Unders
10 Wall balls
10 Push ups
400m Run

Skill Work

4 sets of
8 Bottoms up KB Strict Press/arm
1 Rope Climb

SCHEDULE