3 sets:
10 PVC overhead squats
5-10 hollow rocks
5-10 supermen
5-10 ring rows/strict pull-ups/strict C2B
5-10 push-ups/diamond push-ups/strict ring dips

1 set:
10 alternating spiderman stretch
10 hamstring kick-ups/ leg
10 single-leg calf raises/ leg

Pre-workout:
8 sets for reps:
:20 double-unders
– Rest :10
– Compare to Jan. 4, 2022

5 rounds for time:
35 double-unders
200-m run

Intermediate::30 sec doubles
Beginner: 35 singles

3 sets:
:30 calf stretch/side
:30 calf foam roll/side