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