QUICK REMINDER!!!  SSgt Haley “MIST” Jones will run her Yoga class at 0700 and 1400 in the Community Commons (Bldg. 700) today, so click the above pic to go to the sign-up page!

Warmup:

:30 jump rope

10 Calf Pedal in Down Dog

10 Cobra to Down Dog

10 Hollow Rocks

10 Box Step ups

5 tuck jumps

5 box jump w/step down

10 V-Ups

:30 jump rope

WOD:

35 Min AMRAP:

75 Double Unders

25 Ab-Mat Sit Ups

20/15 Cal Echo Bike

10 Box Jumps (24”/20”)

Video courtesy of WOD Prep.

As with any long AMRAP, make your goal to start at a pace that you have the utmost faith you can maintain throughout the whole 35 min.  Will it feel slow at the beginning?  If you do it correctly, yes.  I would rather constantly be moving this whole 35 min rather than go faster than I should and have to continually take breaks throughout.

Scaling Options:

Dubs -> 50 per round -> 35 per round -> 150 Single Unders

Ab-mat sit ups -> feet anchored

Box height -> 20/16 -> as needed (ELITE: 30/24)

Cool Down:

Calf Pedal in Down Dog – 30 per side

Kneeling Shoulder Stretch on box – 2 min