
Warm up
Complete 3 rds of the following
- 50 single under jump rope
- 5 Burpees
- 10 bird dogs
- 10 walking lunges
Skill / Strength
use lacrosse ball – 6-8 mins of lacrosse ball mobility
- 2 mins at bottom of foot (2 mins each foot) – watch video
- 2 mins on glutes & hamstrings
- continue as needed
MetCon
Push-Up / Sit-up reverse ladder (strict or box or stair push-ups – no knee push-ups)
Complete 10-9-8-7-6-5-4-3-2-1 (Push-Ups) / coupled with 1-2-3-4-5-6-7-8-9-10 sit-ups
Ex:
rd 1 (10 push-ups/1-sit-ups)
rd 2 (9push-ups/2 sit-ups)
rd 3 (8 push-ups/3 sit-ups)
etc. etc.
finish with 1 push-ups / 10 sit-ups
Record time