20
Jul
Tuesday July 21st

Live Stream
https://us02web.zoom.us/j/81831683038?pwd=WjY4Ym1kdGpSVzJiMXJOZHFWTVY3UT09
General Warm-Up:
1 min jump rope and 200m Run.
Mobility:
Softball Calves – 1 minute each side, Down Dog to Up Dog x 10, Couch Stretch – 1 minute per side.
Warm-up:
AMWUP 5 – 25 SU, 10 Hollow Rocks, 5 Burpees.
Part 1:
10 minutes of DU/Speed Step practice.
Part 2:
“Annie” 50,40, 30, 20, 10 of DU and Abmat Situps.
Scale:
DU => SU x 2
Notes:
Part 1 – Rest as needed. Work on consistency. Part 2 is a benchmark. Know your previous score if you have one and push your pace, this is a max effort WOD.
Cooldown:
Roll Calves & Cobra Stretch