10:00 AMRAP
General Warm Up
3-5min of Cardio of choice, then…
3 Rounds
3 Squat Thrusts
Specific Warm Up
Work on your jump rope skills! Take some time to work through some penguin jumps, single unders, and maybe even some doubles before this workout starts.
Workout Of The Day
10:00 AMRAP (As Many Rounds As Possible)
*Modify Double Unders to 50 Single Unders or Penguin Taps, or 25 Jumping Jacks.
Coach’s Notes:
Not much to say about this one! Pick a nice pace and go for it. If you are very proficient at both of these movements, shoot for 7+ Rounds. If you are on the opposite side of the spectrum, this workout could look like:
10min AMRAP
25 Jumping Jacks
5 Burpees
Make it your own and make sure you can get your heart rate up for these 10 min!
Accessory Work - Posterior Chain
Accumulate 5 - 10 Hamstring Walkouts
Cool Down
Hold the following stretches for 1-2min on each side:
Calf Stretches (with both straight and bent legs)
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