"Friday the 13th"

fridaythe13th.jpg

Warm Up (3 Rounds):

10 seconds each move:

  • Jog
  • High Knees
  • Butt Kicks
  • Jumping Jacks
  • Arm Circles

Skill (5-10 Minutes):

Handstand Push Ups.  If you can kick up into a handstand, work on doing partial handstand push ups.  If you cannot kick up into a handstand, work on kicking up into a handstand.

Met-Con (For Time):

"Dirty 30"

30 Reps of Each Move (Complete all before moving on):

  • Box Jumps/Step Ups (24/20)
  • Jump Pull Ups
  • KB Swing (53/35)
  • Walking Lunge
  • K2E
  • Push Press (45/35)
  • Superman
  • Wall Balls (20/14)
  • Burpees
  • Double Unders (100 Regular)

Mobility (NFT):

  • Banded Shoulder Distraction
  • Hamstrings
  • Couch Stretch
  • Pigeon Pose
  • Ankles/Calves
  • Adductors/Groins
  • Foam Roll