Movement Prep:
Shoulder Series x 1

Warm-up:
Repeat the following cycle for 12 min:

  • 12 KB around the world (6 reps each direction)
  • 12 Standing Teapot w/ KB (6 reps each side)
  • 6 Goblet squat w/ 3 second pause
  • 12 Alternating plank reaches (6 each side, alternating)
  • 6 Spiderman Steps (3 each side, alternating)
  • 12 Single leg deadlift (6 left, then 6 right)

Fun:
3 Rounds of Partner Rowling

Conditioning:

  • 100 Double Unders
  • 4 Rounds of Cindy
  • 75 Double Unders
  • 3 Rounds of Cindy
  • 50 Double Unders
  • 2 Rounds of Cindy
  • 25 Double Unders
  • 1 Round of Cindy

Cindy = 5 Pull-ups, 10 Push-ups, 15 Air Squats