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Warm-Up
3 Sets:
Reverse Snow Angels x 8 @ 2020
Calf Raises x 10
Scorpion x 6
Then,
Calf stretch on wall
Shoulder stretch on wall
Pigeon
Down Dog
Pigeon
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WOD
Complete Five, 3-minute AMRAPS:
20 Double-Unders or 40 Single Unders
4 Power Cleans 135/95
8 Push-Ups
Rest 1 Minute Between Each Set
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Equipment Scaling Options
No Jump Rope – 20 foot taps to an object or run in place 20 steps
No Barbell – Use DB’s or KB’s.
No Weights – Replace with box jumps (If you don’t have a box try using steps on your stairs or other elevated objects)
No Box – Replace with Explosive Jumps
Push-Ups – Scale to a higher object to maintain propper technique and full range of motion