WARM UP
4 ROUNDS @ 20 SEC
TOE TOUCH
LUNGES
HIGH KICKS
SHOULDER ROTATIONS
THEN
2 MIN SEATED STRADDLE STRETCH
1 MIN EACH LEG COUCH STRETCH
1 MIN TOTAL CALF STRETCHING
SKILL
2 X 30 SEC HOLLOW HOLD
15 WALL SQUATS
SPIT JERK WORK
3 MIN JUMP ROPE WORK
WOD
DEADLIFT
SINGLE UNDERS/DOUBLE UNDERS