Warmup
100 single unders
50/50 One foot jump rope
3 rounds of Cindy
Mobility
Ankles!
Strength
Off
WOD
"Filthy Fifty"
50 Box jump (24" box)
50 Jumping pull-ups
50 Kettlebell swings (35#)
50 Steps Walking Lunge
50 Knees to elbows
50 Push press (45#)
50 Back extensions
50 Wall ball shots (20#, I think 18 is the biggest we have now)
50 Burpees
50 Double unders (Tuck jumps is a good sub)
Endurance
40-60 min run. Pay attention to your cadence. Keep it high.
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