Warmup: ROM, Dynamic stretches: 15 banded pass-thru’s and pull-apart, 10 Good Morning + squat, 10/s leg swings, 15 inchworms
WOD:
100 Double Unders (4x singles)
90 Sit ups
80 Walking Lunges
70 Dips
60 Knee to Elbows
50 Jumping Squats
40 Push ups
30 Box Jumps
20 Candlesticks (https://www.youtube.com/watch?v=0kjNlyc4wRw)
1 Mile run
Cooldown: 5 x Updog/Downdog – hold each position at least :30 and “walk the dog” in the DD position (working calves/achilles)
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