20 minutes Easy:
5/5 bretzel stretch
10/10 crossbody chops
10 alt. Groiner and rotate
3/3 4 point slider reaches
50 ft. bear crawl
30 seconds WORK/30 seconds REST
x 4 rounds:
1. slamballs
2. echo bike
3. alt. DB snatches
4. step down box jumps
5. plank press ups
Machine intervals 4 rounds2:00 on 1:00 off X 6 Rounds200 m run Max calories in time remaining 9 min EMOM1) 30 double unders or 60 singles2) 20
Skill: Kipping pullups 5 sets 6-10 kipping pullups 3 Rounds20 ring row 20 DB Push press 20 DB FS 400m Run
20 minutes, for quality:5 reps per side, t-hip rotation10 reps per side, single leg calf raise on plate10 reps, tibialis raise5 reps per side, knee
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