Warm Up:
1 set:
10 back-to-back twist passes
10 granny tosses
10 chest passes
10 side tosses, right
10 side tosses, left
10 roll passes
10 squat throws
Specific Warm-Up:
1 set:
400-meter jog
1 set:
30 mountain climbers
10 alternating Samson stretches
5 plank to down dog stretch
10 alternating plank reach-throughs
5 plank to down dog stretch
1 set:
30 jumping jacks
10 alternating reverse lunges
10 alternating V-ups
10 up-downs
1 set:
30 high knees (in place)
30 butt kickers (in place)
10 air squats
10 AbMat sit-ups
10 burpees
WOD:
For time:
25 burpees
50 AbMat sit-ups
25 burpees
50 AbMat sit-ups
25 burpees
– Every 2:00 starting at :00 complete 10 air squats.
Intended Stimulus: 10-18 minutes
Intermediate:
For Time:
25 burpees
50 AbMat sit-ups
25 burpees
50 AbMat sit-ups
25 burpees
– Every 2:00 starting at :00 complete 10 air squats.
Beginner:
For Time:
15 burpees
25 AbMat sit-ups
15 burpees
25 AbMat sit-ups
15 burpees
– Every 2:00 starting at :00 complete 5 air squats.
Home Workout:
For time:
25 burpees
50 AbMat sit-ups
25 burpees
50 AbMat sit-ups
25 burpees
– Every 2:00 starting at :00 complete 10 air squats.
Movement scaling options:
Burpee: Reps, up-downs
Abmat situps: Reps, plank shoulder taps
Air squat: Reps, squats to an elevated target
Cool down:
2 sets:
:30 cobra stretch
:30 Spiderman stretch, left
:30 Spiderman stretch, right