Warm up


2 rounds

10 Samson lunges

8 eccentric ankle dorsiflexion

15 plate hops

8 cat/ cows

1 min bike or row


***Cardio Sunday***


Part 1


30 minutes


Pick a cardio machine of your choice

(Bike or rower)


60% effort 


Every 3 minutes perform


30 double unders

+

15 sit-ups



Part 2


With a partner 100 medball cleans 100/80


*scale as needed