Workout of the Day

Shoulder Rehab +
Double-Under Workshop

(No Measure)

Movements:

Jump Rope (Double Unders)

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This epic mashup will make your heart beat as fast as when Annie met Karen 🙂
Pace yourself out of the gate, Annie And Karen are both “fast as you can” workouts, but when you do both together, it’s a chipper!

For Time:
50-40-30-20-10 of
Wall Balls
Situps
Double Unders

Partner Option 1: IN TEAMS OF 2…
Split it up!

Partner Option 2: IN TEAMS OF 2…
AMRAP x 16 MINUTES
2 ROUNDS*
30 Double Unders
15 Wall Balls

*P1 works on the 2 Rounds while P2 performs Max Sit-Ups. P1 completes a full 2 rounds then switch.

Movements:

Jump Rope (Double Unders) | Sit-up | Wall Ball Shot

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At Home

VIDEO: https://vimeo.com/560291229/805a264468

1:00 Cardio Choice

into…

EMOM x 4 MINUTES
12 Air Squats + Max Plank Hold

(No Measure)

Movements:

Air Squat

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EMOM x 12 MINUTES
MIN 1 – 15-20 Fast Air Squats
MIN 2 – 10-12 Slow DB Front Squats

(Score is Weight)

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4 SETS FOR MAX REPS
2:00 Lunge (R) + Lunge (L) + Squat*
2:00 Cardio Choice

-Rest 1:00-

4 SETS FOR MAX REPS
1:00 DB Thruster
1:00 Cardio Choice

*Lunge + Lunge + Squat can be done with or without a DB.

(Score is Reps)

NCMOBILITY VIDEO
https://vimeo.com/560611426/c2a8f9976a

Movements:

Thruster | Walking Lunge

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