Warmup
0:00 – 20:00
Jump Rope 5 minutes (instructor led)
Instructor Mobility

3x
15 Swings
5/5 Clean and Press Windmills

Conditioning

30:00 – 40:00
Movement specific warmups

35:00 – 55:00

“Swans Cop”

E4MOM 20 Minutes (5 rounds)

3 Minutes AMRAP
10 Strict Push-up Burpees
25 Double Unders
10 Toes to Bar
Rest 1 Minute

Notes:
– Jump rope subs: 15 DUs, 75 SUs, 50 SUs (depending on ability)
– Toes to bar subs: 12 Knees to Elbows, 6 Hang Knee Tucks AND 6 Sit-ups