Warm-up – Active – 2-3 rounds of:
10 Scap Push-ups
10 Lateral Lunge With Pause In Bottom
1 minute Jump Rope
Spend additional time warming-up as needed
20 minute AMRAP:
20 Shoulder Plank Tap, With Pause each tap
1:00 Plank Hold
20 Single Leg pause good mornings (pause in bent over position)
20 Good Mornings with pause
10 Burpees
100m (:30 jog)
<can sub no push-up burpees it ground is wet>
Met-con – 10 rounds AQAP:
9 Jumping Air Squat
35 Double-unders
Keep the throttle on and go. Jumping Air Squats should be done entirely unbroken, scale reps as needed if you keep tripping up on dubs.