Movement Prep:

  • 2 Min Calf Smash
  • 2 Min Quad Roll

Warm-up:

2 Rounds

  • 9 Russian KB Swings
  • 9 Sit-ups
  • 9 KB Teapots
  • 9 Air Squats
  • 1 Min Jump Rope

Workout 1:

9 Min AMRAP

  • 9 KB Swings (24/16)
  • 9 Box Jumps (24/20)
  • 9 Wall Balls (20/14 @ 10')

2 Min Rest

Workout #2

"Annie"

50-40-30-20-10

  • Double Unders (Or 2x Singles)
  • Sit-ups

Scaled: Start at 40 w/Single-unders