Warm-up:
- 400m run
- 15 air squats
- 15 push ups
- 1 min jump rope
WOD:
20 Minute AMRAP:
- 30 Double Unders
- 20 Air Squats
- 10 Push Ups
- 30 Double Unders
- 20 Air Squats
- 10 Push Ups
Cool Down:
Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding
knees just below knee caps, press lumbar region into floor while gently
rocking side to side, 20-30 secs)
Sitting:
- Butterfly stretch (20-30 secs), then
- Couch stretch (20 -30 secs each leg)
- Extended Child’s pose (10 deep breaths)
- Finish with foam roller as needed
Coach's Notes.
Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!