Warm up(0:00-10:00)
:30 sec bike(moderate)
:30 sec air squat

:20 sec active spiderman
:20 sec active samson

:10 sec row(fast)
:10 sec walkouts

Mobility(10:00-15:00)
couch stretch-1:00 min per
pigeon pose-1:00 min per

Pointers/Teach(15:00-20:00)
Airdyne-
knees over pedals
use arms

Wallball-
range of motion
relax arms
ball high

Double unders-
arms close to sides
hands in front
bound
du prep:
10 singles normal
10 singles big jump
10 double tap
10 du's or du attempts

Strength Cycle(20)
Week 2-Back Squat
Pull your chart

Metcon(17)
“Whip Lash”

5 Rounds:

1:00 Calorie Bike/Row or Abmat sit-ups

1:00 Wallballs (20/14)

1:00 Double Unders

1:00 Rest

Opt(12)
FT20-1000m row for time
5x6 ghdsu
5x6 superman
gym goat-pistols or your choice(practice)

Finisher
30 pvc pass through
1:00 min plank
50 rtw
1:00 min butterfly stretch