FREDDY GOES SURFING

WARM UP 

  • 0:30 Inchworm
  • 0:30 Downdog
  • 0:30 Active Spiderman
  • 0:30 Active Samson
  • 0:30 Knuckle Drags
  • 0:30 Alternating Quad Stretch

 

MOBILITY

  • 1:00 Standing Straddle Stretch
  • 1:00 Calf Stretch (L/R)

 

Team of 2 AMRAP 5:
Partner 1:

  • 10 Kettlebell Deadlifts (Lighter than workout weight)
  • 5 Slow Burpees
  • 100 Meter Jog

Partner 2:

  • Stretch (Calf Stretch, Quad Stretch, Hamstring Stretch, Pigeon Pose)

21-15-9:

  • Kettlebell Swings (32/24)
  • Burpees

Directly Into...

3 Rounds For Time:

  • 400 Meter Run
  • 21 Burpees

COOLDOWN 

MOBILITY

  • 1:00 Hurdler Stretch
  • 1:00 Half Kneeling Adductor Stretch (L/R)

 

ACCESSORY

  • 50 Flutter Kicks
  • 40 Sit Ups
  • 30 Second Plank
  • 20 Hollow Body Rocks
  • 10 V-Ups

*After every set 200m Run