*** STRENGTH & CONDITIONING ***
WARM-UP
2 SETS
10 Calf Raises
10/10 Leg Swings
10 Cat/Cow
Into…
2 SETS
5/5 Ankle Circles
10 Alt. Groiners
10 Alt. Deadbugs
Into…
2 SETS
30 Single Unders
5/5 Single Leg Good Mornings
10 Sit-Ups
BENCHMARK WORKOUT “UNLUCKY ANNIE”
AMRAP x 13 MINUTES*
50-40-30-20-10
Double Unders
Sit-Ups
*Once you finish the round of 10, start back at 50.
POST-WORKOUT FINISHER
1) EMOM x 8 MINUTES
MIN 1 – Max DB Curls (Athlete Choice)
MIN 2 – Max DB Bent Over Reverse Flyes
2) Group Mobility!
5:00 Mobility Options:
Foam Rolling
Couch Stretch
KB Horn Calf Smash
Frog Pose
90-90 Hip Rotations
Banded Ankle Distraction