Warm Up
AMRAP 5
Run (down and back)
High Skips
Run
Butt Kicks
Run
Shuffle
Run
Karaoke
With a dowel:
10-15 Dislocates
10-15 OH Squat
10-15 Dislocates in Squat
Mobility:
~ Banded Overhead
~ Banded Squat
~ Scorpion/Iron Cross
Workout
A. Overhead Squat
5-4-3-2-1-1-1, Climbing
B. "Ready, Go"
For time:
30 KB Swings (53/35)
30 Lunge Steps
90 Double Unders
20 KB Swings (53/35)
20 Lunge Steps
60 Double Unders
10 KB Swings (53/35)
10 Lunge Steps
30 Double Unders
Optional Conditioning
4x500m Row, rest 1:45 between efforts