CC@Home

Warm-up: 5:00 AMRAP

20 Spotty Dogs

20 Toe Touches

10 Arm Circles Forward

10 Arm Circles Back Wards

10 Scapula Push-ups

10 Calf Raises

Conditioning:

7:00 Amrap

8 Alt D/B Snatch (Or GTOH)

8 Step-ups / Box Jumps

16 Double Unders (Or Fake D/U)

2:00 Rest

7:00 Amrap

16 Alt D/B Snatch (Or GTOH)

16 Step-ups / Box Jumps

32 Double Unders (Or Fake D/U)

2:00 Rest

7:00 Amrap

32 Alt D/B Snatch (Or GTOH)

32 Step-ups / Box Jumps

64 Double Unders (Or Fake D/U)

Double Unders can be switched for cal, but cut reps by 50%

Extra Challenge Work:

400m Run + 25 Burpees x 4 Rounds

CCHIIT

1:00 Jacks

1:00 Up Downs

1:00 Jacked Up Downs

1:00 Lunges (or Plyo lunges)

1:00 V-Sits

1:00 Rest

x 5 Rounds