Monday
Warm-up
Warm-up
3 ROUNDS
:30 Single Unders (Increase Complexity e/ Round)
12 Alt. Calf Stretches*
10 Supermans
10 Hollow Rocks
100m Run
:30 Single Unders (Increase Complexity e/ Round)
12 Alt. Calf Stretches*
10 Supermans
10 Hollow Rocks
100m Run
*In the Tall Plank Position, fold one foot over the back heel of the other foot and slowly rock back and try to touch the heel to the floor. Hold this stretch for :05-ish each side and then switch back and forth for 12 total reps.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
12 Chest to Bar Pull-Ups
36 Double Unders
100m Run
12 Chest to Bar Pull-Ups
36 Double Unders
100m Run
-Rest 2:00-
AMRAP x 6 MINUTES
6 Pull-Ups
18 Double Unders
50m Run
(Score is Total Rounds + Reps)
Optional Finisher
Metcon
2 SETS
50 Alt. Russian Twists
25 Tuck-Ups
15 Straight Leg Sit-Ups
50 Alt. Russian Twists
25 Tuck-Ups
15 Straight Leg Sit-Ups
-Rest As Needed b/t Sets-
(No Measure)
