Mobility:

  • 2 Min Bow and Arrow Stretch
  • 2 Min Banded Ankle Work

Warm-up:
8 Min E2MOTM 

  • 10 See Saw Steps 
  • 10 Hanging Shrugs w/3 Sec. Pause at bottom 
  • 10 Push-up to Down-Dog 
  • 10 PVC Overhead Squat w/3 Sec. Pause at bottom

**Practice Jump Rope Remainder of 2 Min.

Strength:
10 Min E2MOTM

  • 7-7-7-7-7 Overhead Squat

Conditioning:
15 Min AMRAP

  • 10 Handstand Push-up
  • 20 Calorie Row
  • 40 Double Unders

Scaled:

  • Box Push-ups & 80 Single-Unders

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Extra Work:

  • 20 Slow-mo Pistol Negatives with 5 Sec. Hold at Bottom
  • 20 Pistols as fast as possible

Rep count is total and always alternate