WARM-UP

2 ROUNDS

10 Bunny Hops

10/10 Single Leg Hops*

5 Scap Push-Ups

20 Slow Alt. Shoulder Taps

:30 Plank Hold**

*Single Unders 2nd Round

**Tuck Hold 2nd Round

Into…

2-3 ROUNDS (Time Permitting)

15 Fast Single Unders or Double Unders

10 Push-Ups or Knee Push-Ups

10 Sit-Ups

STRENGTH (ALL)  

3×8 Bench Press

Bench Press for load:

#1 8 reps

#2 8 reps

#3 8 reps

“Annie”

50-40-30-20-10 reps for time of:

*Double-Unders

*Sit-ups

“ANNIE (FITNESS)”

FOR TIME

100-80-60-40-20

Single Unders

40-30-20-20-10

Sit-Ups

(Score is Time)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY

5/5 Sciatic Nerve Floss

10/10 Banded Ankle Distractions

20 Alt. Deadbugs

-Rest as Needed b/t Sets-