Dynamic warmup :20 on :10 rest between each: Jumping Jack, Mt Climbers, inch worms, bear crawl, air squat.
4×1 Min couch stretch each side
5 Min AMRAP
Squat facing a wall to a ball or plate+ball. 5 reps 3-5 seconds down, 1 second up. Then switch with partner.
100 Burpees to 6″ target
100 Air Squats
Stimulus: <10mins. Not quite a sprint, but still short and fast.Goal at any rep scheme is unbroken. Skill should not hold us back. Scaling:
Option 1: 80 burpees to target,
Option 2: 60 Burpees to target, 60 squats
Option 3: Consult coach on ways to scale the burpee!
Then…2 reps 90% for 4 sets
PLEASE PUT WEIGHTS BACK WITH POLES IN CENTER