FRIDAY

calf pumps, boot strappers bird dogs, air squats, Cossack squats, mountain climbers,

banded monster walks

Penguin jumps

Heart Starter

4 Rounds

·      7/5 Calories

·      20 Calf Pumps

·      10 DB Deadlift/hip hop

Looking for:

·     Active shoulders

·   Braced core

·   Hip/leg drive

WOD

“Catching a Flight”

25 Minute CAP

5-10-15-20-25-30-35-40-45-50-45-30-35-30-25-20-15-10-5

·  Double-unders (RX unbroken sets)

Between each set:

·  4 Toes-to-Bar OR Straight leg raises

·  4 Jumping Lunge Steps

Aim for:

·   Consistent sets on the Double-unders

·   Unbroken Toes-to-Bar

How:

·   T2B – maintain tension through your core

·   ribs to belly button

·   toes pointed