TONIGHT!

TONIGHT!

Warm-up: 5min Row, then 2 sets of 5 inch worms, 5 lunge reach and twist each, 10 side to side each
Pre-mobilty: Couch x 90s each, Over head rib mobilization

Health
A. Three sets of:
A1. Walking Lunge x 20 steps, Rest 60 seconds
A2. Bottom’s Up Single Arm Kettlebell Carry x 100 feet each arm, Rest 60 seconds
A3. Double-Under Practice x 45-60s seconds, Rest 60 seconds

B. 6 rounds for D.U reps
In 2 mins complete:
16 KB Snatch (24/16) (8 each)
16 Sit ups
max double unders or singles
Rest 1 min
***score is total double unders
Classic:
A. Three sets of:
A1. Pistols x 3-5 reps each leg, rest 45s (modify with box pistols or step ups without moving foot)
A2. Rope Climb x 1-2 ascents, rest 45s (modify with laying rope climbs, please teach J hook not leg wrap)
A3. Double-Unders practice x 45-60s, rest 45s
B. B. 6 rounds for D.U reps
In 2 mins complete:
16 KB Snatch (24/16) (8 each)
16 Sit ups
max double unders or singles
Rest 1 min
***score is total double unders

C. Mobility = Coach led lower body stretch of coaches choice