A) Warm-up
Worlds Greatest Stretch x 20s each pose,
Then complete:
15 Hollow Rocks
20 Walking Lunges
25 Double Unders or Double Under Attempts
30 Shoulder Taps
25 Double Unders or Attempts
20 Walking Lunges
15 Hollow Rocks
B) Conditioning
Every 7:00 x 3 Sets:
Row 750 Meters
75 Double Unders
50 Abmat Sit-ups
L2: (50 Double Unders) (30 Abmat Sit-ups)
L1: (400m-500m Row) (75 Single Unders) (20-30 Abmat Sit-ups)
*If rowing is not a viable option sub an 800m run each round.
C) Finisher
3 Sets of:
20 DB Walking Lunges
20 Russian Twists w. a plate
10 each arm Arm Single Arm DB Push Press
*Rest 60s between movements. Complete this as a 10:00 Finisher Today.
D) Extra Credit
5:00 of Static Stretching