C44 – C44
Equipment:
Warm-up (No Measure)
Jump rope
Warm-up
Warm-up (No Measure)
Stretch out calves and ankles at pole before jumping-30 seconds each side
30 seconds-
Jump rope -easy
Alt. Active Spider-Man stretch
Jump rope -Fast singles
Plank hold
Jump rope sec-High jumps
Samson Stretch
Prep for workout:
Pushups:
5-8 pushups
8 forward lunges (4 each side)
8 unweighted Russian twists (4 each side)
At workout weight/progression:
15 sec jump rope
5 pushups
8 lunges
8 weighted Russian twists
Metcon
Metcon (Time)
60 second single unders
40-30-20-10
Forward Lunges
Pushups
MB Russian twists (r+l=2)
Scaled options:
Bench/box pushups
Unweighted russian twists
Reduce reps to 30-20-10-5
Mobility
Warm-up (No Measure)
Lax ball smash chest/shoulders. 30-60 sec e/s
Alt. plane crash victim stretch. 1 min
Lax smash glutes/hips. 1 min e/s
Pigeon stretch. 30-60 sec e/s