-Warm-up-

Easy Single Unders (Or Hops)
Slow Air Squats
Medicine Ball (Or DB) Strict Press (From Seated “L” Position)

Quick Single Unders (Or Hops)
Down Dog: https://www.youtube.com/watch?v=pASLkvDHyxE
Squats to Medicine Ball (Or Regular Squats): https://youtu.be/3eRg0HyxNcI

High Single Unders
Inchworm to Push-up: https://youtu.be/Et0WRT6Q3sA
Medicine Ball Slams (Or Sit-ups): https://www.youtube.com/watch?v=KXCO6_6CAlc

Barbell (PVC or Broomstick) Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

DEMO VIDEO: https://youtu.be/Ff_dtGJKgxM

MOBILITY
Child’s Pose on Ball: 1 Minute: https://www.youtube.com/watch?v=8pBHQc_1Tog
Medicine Ball Thoracic Opener: 1 Minute: http://youtu.be/mOEpmTo8uuE

-Metcon-

Funny Business (At Home) (AMRAP – Rounds and Reps)

15 Min AMRAP:
30 Single Arm Dumbbell Strict Presses (50/35)
30 Double Unders
30 Single Arm Dumbbell Bent Over Rows (50/35)
30 Double Unders15 Each Side on Dumbbell Movements

MODIFICATIONS
STRICT PRESS
-Single Dumbbell Goblet Strict Press:
-Odd Object Strict Press:
-Push-ups

DOUBLE UNDERS
-Reduce Reps
-45 Single Unders
-45 Seconds of Practice
-Double Taps (Equal Reps):
-Line Hops (Equal Reps): https://youtu.be/rvb3aw-019Qhttps://youtu.be/AG3QNJriozI
-Over-and-Back Dumbbell Hops (1/2 Reps): https://youtu.be/AG3QNJriozIhttps://youtu.be/N9wJ3p1o69I

SINGLE ARM DUMBBELL BENT OVER ROWS
-Odd Object Bent Over Rows