Today is a leggy cardio day

Coach Michael | 05/15/2020 | 1

Hey everyone, Today’s work is longer EMOM Based workout with a minute of built in rest. The movements are going to get those legs working and building some much needed muscular endurance.

First, take time for your mobility:
30 – 60 seconds for each movement below
1) Ankle Rotations – Loosen up the ankles for the jumping and mountain climbers
2) Knee Rotations – Loosen up the Knee joints for the mountain climbers and walking lunges
3) Calf Stretches – Jumping Jacks / Dubs are calf intensive, get them ready
4) Runners Stretch – R/L – Loosen up hip flexors and hamstrings
5) Pigeon Stretch – R/L – Loosen up IT Band and knees
6) Arm Circles – F/B – Loosen up shoulders
7) Cross Body Shoulder Stretch – R/L – Loosen up shoulders and upper back muscles

The warm up the body with the following:
30 Sec of Single Unders / Jumping Jacks
10 Air Squats
30 Sec of HIGH Single Unders / High Jump Penguin Taps
10 Inch Worms w/ 2 push ups
30 Sec of DUBs/DUB Attempts / Jumping Air Squats (consistent rhythm)

Today’s WOD:
6 rounds for total reps (EMOM 23):
1 minute of double unders or jumping jacks
1 min of mountain climbers
1 min of weighted overhead walking lunges*
1 min of rest

*Hold any household item or object for overhead walking lunges