12:00 AMRAP
20 Calorie Bike
30 Calorie Row
General Warm Up
3-5min of Cardio of Choice, followed by…
3 Rounds
10 Squats
5 Inchworms (with Push Up)
:30 Plank
25 Jumping Jacks
Specific Warm Up
Heat up that jump rope! Work your way through jump rope progressions for practice and then decide which one is right for you today.
Workout of the Day
12:00 AMRAP
20 Calorie Bike
30 Calorie Row
No-Gym + Good Weather Option
12min to run (or power walk) as far as you can.
*Every 2min, stop where you are and do 10 Burpees. (If the ground is gross, do Squat Thrusts)
No-Gym + Bad Weather Option
4 Rounds
1:00 Russian Swings
1:00 Mt Climbers
Accessory Work
Posterior Chain Options:
Glute Ham Raises or Nordic Curls: 3 x 5
Hamstring Walk-Outs: 3 x 3
Arch Hold: 4 x :30
Cool Down / Stretching
Hold the following stretches for 1-2min each:
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