WARM-UP
Line Drills
High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
Fast Feet
MOBILITY
Wall Twist Squat: 1 Minute (Each Side)
PVC Wall Squats: 30 Seconds
Turn Back Stretch: 1 Minute (Each Side)
PVC External Rotation: 30 Seconds (Each Side)
WORKOUT OF THE DAY
“Nancy”
5 Rounds For Time:
400 Meter Run
15 Overhead Squats (95/65)
AFTER PARTY
Gymnastic Stamina
On the 3:00 x 5 Rounds:
30 Double Unders
30% of Max Ring Muscle-ups
30 Double Unders
30% of Max Strict Handstand Push-ups
Recovery Assault Bike with Time Remaining
HOME GYM
5 Rounds For Time:
400 Meter Run
15 Double Dumbbell Front Squats (50’s/35’s)
