2 sets:10 alternating Spiderman stretches10 alternating hamstring scoop stretches10 banded side steps, right10 banded side steps, left2 sets:10 double-unders10 air squats10 double-unders5 push-ups to downward dog
Pre-workout3 sets:5 front squats- Build to workout load or slightly heavier.
- RX -AMRAP 12:5 chest-to-bar pull-ups25 double-unders5 front squats (125/185 lb)25 double-unders
- INTERMEDIATE -AMRAP 12:5 pull-ups25 double-unders5 front squats (95/135 lb)25 double-unders
- BEGINNER -AMRAP 12:5 banded strict pull-ups25 single-unders5 front squats (55/75 lb)25 single-unders
- MASTERS 55+ -AMRAP 12:5 chest-to-bar pull-ups25 double-unders5 front squats (95/135 lb)5-cal row, ski or bike
Accumulate: 30 reach, roll, and lift
AMRAP 12:10 double-DB bent-over rows (35/50 lb)25 double-unders10 double-DB front squats25 double-unders