Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
2 Rounds
10/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down
30 Single-unders
+
2 Rounds
20 Speed rope skips
4 Inchworms
6 Scapula push-ups
8 Push-ups
+
Build up to workout weight for ground to overheads
* Few sets of double-unders and bar-facing burpees between weights
+
@ Workout weight
400m Bike Erg
15/12 (cal) Row
10/7 (cal) SkiErg
20 Double-unders
4 Ground-to-overheads
6 Bar-facing burpees