Movement Prep:

  • 2 Min. Banded Hip Distraction
  • 2 Min. Banded Ankle Work

Warm-up:

8 Min E2MOTM

  • 10 See Saw Steps
  • 10 Kip Swings + 5 Hanging Shrugs
  • 10 Push-up to Down-Dog
  • 10 Spiderman Steps

**Practice Jump Rope Remainder of 2 Min.

Strength:

10 Min EMOTM

  • 5-5-5-5-5 Box Squat
  • Perform 3 Seated Box Jumps after each set

Conditioning:

"Karen"

  • 150 Wall-Balls for time

Scale: 1/2 Karen with sets of 5 + 15 sec. rest