a) Samson Stretch
b) Freestyle with your own stretching for 3 mins.
2. WARM-UP (Stretching is not Warming-Up):
a) Jumping Jacks - 3sets of 15reps
b) Air Squats - 3sets 15reps
c) Run or Jump Rope 2mins.
3. WOD (Workout of the Day):
3 Rounds FOR TIME of:
a) 7 Burpees (if you cant do the movement as demonstrated simply start standing and step down to a push up position and touch chest to floor, then stand back up, thats 1)
b) 21 Jump Rope (Singles)
c) 7 Box Jump - 12" inch high platform (use whatever u want as long as its 12inches high, if thats to high find something lower and post approximate height used in comments).
d) 21 Jump Rope (Singles)
e) 7 sit-ups
f) 21Jump Rope (Singles)
Coaches Notes:
This WOD is 3 rounds, where you complete the movements a-f 3 times, in order, for time (as fast as possible). Start your stopwatch at the beginning of your first set of Burpees and stop it after your last set of Jump Rope in round 3.
*Post total time to complete in comments.
DEMOS
SAMSON STRETCH
AIR SQUATS
BURPEES
BOX JUMP
SIT UPS
JUMP ROPE (This video demos the progression to Double Unders (rope passes twice each jump), but also touches on singles (rope passes once each jump) which is what is prescribed for todays workout.
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