"STAY AWHILE"

  • 0:20 Jumping Jacks
  • 0:20 Knuckle Drags
  • 0:20 Alternating Quad Stretch

 

  • 0:20 Mini Hops
  • 0:20 Inchworm
  • 0:20 Downdog

 

  • 0:20 Jumping Double Taps
  • 0:20 Active Samson
  • 0:20 Alternating Side Lunge

For Time:

  • 100 Double Unders

    4 Rounds:
  • 15 Burpees to Target
  • 15 Wall Balls (9/6)

  • 100 Double Unders

    4 Rounds
  • 15 Burpees to Target
  • 15 Wall Balls (9/6)

  • 100 Double Unders


    *Score = Time it takes to complete the workout

    [Time Cap = 30 Minutes]

COOLDOWN 

MOBILITY

  • 1:00 Ankle Stretch on Wall

 

ACCESSORY

AMRAP 10:

  • 200 Meter Row
  • 1 Rope Climb (15ft.)
    (or 3 Strict Pull Ups + 3 Strict Knee to Chest)