"April Fools"

Kids Rowing 1 (Used).jpg

Warm Up (NFT):

1 Round (Down & Back):

  • Knee Pull
  • Hip Pull
  • Quad Pull

Then...

2 Rounds (Down & Back):

  • High Knees
  • Butt Kicks
  • Lateral Shuffle
  • Lunge

Then...

  • Lizard Pose (30 seconds each side)
  • Spiderman Complex
  • Banded Hip Distraction (1 Minute per side)
  • Paleo Chair (30 seconds)

Skill (5-10 Minutes):

Work on Jump Rope.  Stay in a hollow position as you jump and don't kick your feet back.

Met-Con (For Time):

1 Round of:

  • 100 Double Unders (150 Regular)
  • 50 Air Squat
  • 25 Push Press (95/65/45)

Then...

2 Rounds of:

  • 50 Double Unders (60 Regular)
  • 30 Air Squats
  • 15  Push Press (95/65/45)

Then...

3 Rounds of:

  • 25 Double Unders (30 Regular)
  • 20 Air Squats
  • 10 Push Press (95/65/45)
    * If Jump Rope is an issue, take half the reps and do Runners OR Scissor Jumps *
    * Scale Push Press however you need to *

Mobility (NFT):

  • Banded Shoulder Distraction
  • Smash Shoulders with Ball
  • Couch Stretch
  • Pigeon Pose
  • Foam Roll