[fusion_text]General Warm Up
5min Co-Ordination Challenge (For Quality)
10/10 A-Skips (Think opposite arm to leg – Pockets to Shoulders)
10 Hollow Body Scissors (Lay flat if needed)
10 Plank Alt Bird Dog (Think opposite arm to leg)
Ankle Stretch Once Through 10 x Each side Come in and out of Flexion (add weight on top of knee if possible)
WOD
For time:
50-40-30-20-10 reps of Double Unders / Box or Plate Jumps / Jumping Jacks
25-20-15-10-5 reps of Down Ups
- other options for Double Unders include Plate GTOH, DB or KB Snatch, or Plate Bent Over Rows
- Other options for Down Ups – Plate or Dumbells Devils Press
Cool Down
Hold each stretch for 1-2 mins
Standing fold (add light load for deeper stretch (barbell, DB, Band, Bodyweight only)
Dual Arm Lat Stretch
[/fusion_text][youtube id=”TdD3ur4y-0g” width=”600″ height=”350″ autoplay=”no” api_params=”” class=””][/youtube][youtube id=”v=8AWfIojiIY8&feature” width=”600″ height=”350″ autoplay=”no” api_params=”” class=””][/youtube][youtube id=”QBxBmV0sUi0″ width=”600″ height=”350″ autoplay=”no” api_params=”” class=””][/youtube][youtube id=”xI1eZpVlGAk” width=”600″ height=”350″ autoplay=”no” api_params=”” class=””][/youtube][button link=”https://youtu.be/TdD3ur4y-0g ” color=”default” size=”” stretch=”” type=”” shape=”” target=”_self” title=”” gradient_colors=”|” gradient_hover_colors=”|” accent_color=”” accent_hover_color=”” bevel_color=”” border_width=”” icon=”” icon_position=”left” icon_divider=”no” modal=”” animation_type=”0″ animation_direction=”left” animation_speed=”1″ alignment=”” class=”” id=””]Warm Up Back Up Video[/button][button link=”https://youtu.be/8AWfIojiIY8 ” color=”default” size=”” stretch=”” type=”” shape=”” target=”_self” title=”” gradient_colors=”|” gradient_hover_colors=”|” accent_color=”” accent_hover_color=”” bevel_color=”” border_width=”” icon=”” icon_position=”left” icon_divider=”no” modal=”” animation_type=”0″ animation_direction=”left” animation_speed=”1″ alignment=”” class=”” id=””]Warm Up Back Up Video[/button]
