A) NOTES
- Metcon: Our conditioning work today is an alternating AMRAP of dynamic movement and a corresponding static hold of for the same muscle group.
- Equipment: Medium weight, jump rope.

B) WARMUP
3 Rounds of:
3 Shin Box + Forward Fold each
6 Overhead Goodmornings
9 Bodyweight Reverse Lunges each
12 Scapular Push-ups
Then: 30 Jumping Jacks, 30s High Knees

C) "DR. EVIL"
AMRAP 30
10 Burpees
30s RKC Plank
20 Goblet Reverse Lunges total
30s Wall Sit
30 Double Unders
30s Reverse Plank

– Goal: Try to lower your heart rate on the static holds.

D) LIZARD POSE
5 deep nasal breaths in each position

All video links found here.

NO EQUIPMENT OPTION

As above. Replace double unders with 20 seconds running on the spot!