Warmup
Speed Ladder
Hip Mobility Series
10 Downdog Push-ups

Conditioning

“Venerable Mr. Piddles”

4 stations, start at any station and proceed to the next one on the list (coach will assign start positions)
Maximum of 2 people working at any one station, 2 people may be resting and waiting their turn.

5 Minutes AMRAP
250 M Row
8 Burpees (L3/4 – jump over the erg)
Rest 5 Minutes

5 Minutes AMRAP
30 Double Unders
10 Wall Balls
Rest 5 Minutes

5 Minutes AMRAP
10x 5 yd Shuttle Run (back and forth 5x, touch the cones 10x)
15 Swings
Rest 5 Minutes

5 Minutes AMRAP
15 Box Jumps
10 Toes to Bar
Rest 5 Minutes

Standard substitutions for all exercises.