Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of work out prep
– RDL
– Yoga Push up
– broad jump
– Double Unders

Then

FITNESS:
15 min amrap
5 KB DL
7 push ups
10 box jumps
15 jump rope singles

PERFORMANCE:
18 minute amrap
400m row/run/60 double unders
9 HR push ups
12 DL @ bwt
15 box jumps, 24/20”




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