3/14/19
Warm up(0:00-10:00)
10 jing jangs

walking spiderman
walking samson

inchworm
side lunge

skip for height
skip for distance

active dive bombers
downward dog w/foot pedal

Mobility(10:00-15:00)
1:00 min front rack stretch
1:00 min child's pose

Pointers/Skill(15:00-20:00)
jump rope/double unders-keep wrist in front, controlled pace and jumps,
Prep:10 small hop singles, 10 big hop singles, 10 double taps, 10 doubles or attempts
rope slams-small quick alternating waves
push ups-full range of motion-no worm modify to keep strict if need be

Fittrain(12)
Amrap 12
60 jump rope/challenge up-30 double unders
100m sprint
30 rope slams
5 push ups(strict)

Opt(12)
3x5 strict press/bench press
3x3 strict pull ups
1600m walk/run

Finisher
30 scap push ups
:30 sec shoulder distraction per
15 side plank punch through
1:00 min plank
1:00 min bf stretch