Monday

Class Program

-calf/Achilles/hamstring smash

3 rounds

14 walking lunges

10 back extensions

8 over rope + under rope side steps (4/4) 

-pose running warm up- 

100 single unders

50 single unders while running in place (skip foot to foot in place)

—— 

4 rounds

(line up and try to jump rope + skip rope 50ft)

10 singles  

10 foot to foot skips

lean and skip 50ft

—— 

3 rounds - no rope

5 hops in place 

10 heel under butt steps in place  

lean + 50ft pose run

 ——

workout - for time: 

800m run

1 min rest

400m run

1 min rest

200m run

1 min rest

100m run

1 min rest

200m run

1 min rest

400m run

1 min rest

800m run

—————— 

B.) 4 rounds

30 KB swing 53/35

90 double unders  

C.)  4 rounds -

every 4 mins complete: 

15 burpees

50ft HS walk (rx+ unbroken) 

3 parallette hspu

D.) skill work

4 rounds - NFT

HS walk ramp in one direction

5 skin the cat + 5 chest 2 ring

30 second L-sit