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