MOB: Full body
WU: 3 rounds :30 of jump rope/double under practice/ :30 of rest. Review Movements.
S: Tabata Pull Ups. 8 Rounds :20 work/:10 rest
C:Running “Annie”
50-40-30-20-10
DU’s
Sit Ups*
*After completing each set of double unders + sit-ups, run 400m. (Example: 50 DU + 50 Situps = 400m run. Next “set”: 40 DU + 40 sit-ups = 400m run, etc.)
THIS WORKOUT HAS A 25:00 CAP.
Option 1: 40-30-20-10
Option 2: 30-20-15-10-5
Option 3: :40-:30-:20-:10-:05 seconds of single unders/toe taps + 40-30-20-10-5 of sit-ups. 200m run/walk okay
PWMOB: Full body rollout. U/D dog x3. Stretch calves and hamstrings.
Advanced: UB DU
Endurance: None