MOB: Dynamic mobility
WU: 5 AKB swings. 10 situps. 3 rounds of :30 of jump rope/DU practice/ :30 of rest
Conditioning I: AKB swings. 15 swings EMOM for 10:00. 53/35
Rest 7:00.
Conditioning II: “Annie”
50-40-30-20-10 reps for time of:
Double Unders
Situps
THIS WORKOUT HAS A 12:00 CAP.
Option 1: 40-30-20-10 reps for time.
Option 2: 30-20-15-10-5 reps for time.
Option 3: Whichever sit up rep scheme you decide on, perform that many reps multiplied by 3 for single unders or toe taps. (Example: 50-40-30-20-10 reps of sit-ups = 150-120-90-60-30 of single unders/toe taps)
PWMOB: Rollout calves. U/D dog x3. Stretch hamstrings.
Advanced: None
Endurance: None