COVID PARTY

  • 0:30 Box Step Ups (Chair step ups)
  • 0:30 Active Samson
  • 0:30 Lateral Chair step ups (switch at 0:15) 
  • 0:30 Active Spiderman
  • 0:30 chair Step Overs
  • 0:30 Downdog
  • 0:30 Pigeon Pose (each side)
  • 0:30 Alternating Side Lunge
  • 0:30 Russian Baby Maker

SQUAT THERAPY

  • 5 Eccentric Squat Therapy Squats (0:05 on the way down)

  • 10 Squat Therapy Squats (no tempo)

AMRAP 15:

  • 10 Squat Jumps
  • 15 Burpee to Target
  • 20 Squat Jumps
  • 15 Burpee to Target
  • 30 Squat Jumps
  • 15 Burpee to Target 
    …
  • Add 10 Squat Jumps every round

COOLDOWN 

MOBILITY

  • 1:00 Spiderman (each side)
  • 1:00 Pigeon Pose (each side)

 

ACCESSORY

For Time:
400 Meter Run
50 Sit-ups (Weighted if available)
400 Meter Run
35 Sit-ups (Weighted if available)
400 Meter Run
20 Sit-ups (Weighted if available)