AMRAP yourself!

 

dynamic movement prep
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
Leg swings.

Group warm up
6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)
Skill
Pistols and pistol variations

Front squats
5-5-5-5.

Amrap in 10 minutes
50 double unders
50 pull ups

50 kb swings (1.5,1)

Mad mobi
Calf stretch 2 min
Roll calf on bb
Pigeon
Press ups
Quad stretch

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