Daily Program 16 macro 2020

WARM UP
4 ROUNDS
5 WALKOUT
10 AIR SQUAT
15 SIT UP
20 JUMPIN’ JACK

MOBILITY
DRAGON DX
PIGEON DX
DRAGON SX
PIGEON SX
SPALLA SX INTRA/EXTRA
SPALLA DX INTRA/EXTRA
SQUAT ROUTINE

PUMPING
E2MOM x 5
MAX REPS UNBROKEN PUSH UP
ACTIVE REST NO PUSH UP BURPEES

SKILL WORK
5 ROUNDS FOR TIME
10 REVERSE LUNGES SX
10 REVERSE LUNGES DX
20 OHS W/STICK

W.O.D.
MIND SETTING
EMOM 20’
ODD BURPEES
EVEN DOUBLE UNDERS OR JUMPING JACK

LEVEL 1 —> 10/13 REPS
LEVEL 2 —> 13/16 REPS
LEVEL 3 —> 17/20 REPS