Monday, November 22nd, 2021

Coach led warm up

3 Sets

10 Leg swings (across body) / Leg

10 Alternating Hamstring Scoop Stretch

:30 Forearm Stretch / Both arms on floor

Part B (on 4:00min clock)

Set 1

:20 Single Unders

:10 Rest

:20 High Knees

:10 Rest

Set 2

:20 Single Unders (Right foot only)

:10 Rest

:20 Butt Kickers

:10 Rest

Set 3

:20 Single Unders (Left foot only)

:10 Rest

:20 Mountain Climbers

:10 Rest

Set 4

:20 Double Unders or Attempts

:10 Rest

:20 Walking Lunges

:10 Rest

WOD

Complete as many rounds as possible in 10 min of:

50 Double Unders ( mod: 100 single unders, or :45sec practice

100m DB Farmer Carry (35s/25s#)

Post rounds and reps to wodify and whiteboard

Recovery

3 Sets:

:30 Calf Stretch / Leg

:30 Foam Roll Quads / Side

:30 Foam Roll Foot / Side

Extra credit

Midline

1 Set For Completion:

2:00 L-Sit (Accumulate) (rings, paralette box, or floor)

60 Seated Leg Raises Over DB

50 DB Glute Bridge Raises (50/35# on hips)

40 DB Good Mornings (behind head)