February 7, 2023

Warm up

Kettlebell calf smashing

3 minutes each side

Then

1 minute sky reaches (30 seconds each side)

1 minute Cossack squats (30 seconds each Side)

1 minute four part squats

1 minute burpees

Then

Jump rope warm up/review

30 seconds jog in place no rope

30 seconds bounce no rope

30 seconds of side to side hops (just switching feet)

30 seconds hop on left

30 seconds hop on right

Then

Jump rope

Min 1 forward

Min 2 backward

Minute 3 forward

Then

3 minutes freestyle

Workout

50-40-30-20-10 Wallballs

10-20-30-40-50 Db snatch

50-50-50-50-50 Double unders