Warm Up
2 rounds25 jumping jacks10 cyclist squats
4 each side perfect stretch
20 seconds table top stretch
10/side shoulder taps



Mobility:  ankles + t-spine

A.  box or bench ankle stretch x 30 seconds each side
B.  deep squat with a weight moving to one side to stretch the ankle for 10 seconds each time.  Work through   4 sets of 10 seconds each side
C.  Thread the needle x 5 each side
D.  Single arm reaching x 5 each side
E.  Child's pose lift offs x 5 each side
https://www.instagram.com/p/B-vlMYJlH64/?utm_source=ig_web_copy_link



20 pass thrus w PVC to warmup shoulders⁠
(feet together, hollow body stance)⁠
⁠
Core Conditioning
4 rounds:⁠  (8:00)
30 sec max burpees⁠
30 sec max V-Ups⁠
30 sec max superman rocks⁠30 sec rest




WOD
"Double Down"
100 DU, 50 sit ups, 400m run
 80 DU, 40 sit ups, 400m run
 60 DU, 30 sit ups, 400m run
 40 DU, 20 sit ups, 400m run
 20 DUs, 10 sit ups, 400m run

sub Double unders for singles  or tape a line on the ground and perform lateral line hops
sub running- box jumps or stair jumps 50-40-30-20-10 or shuttle runs 20 x 10m pace is key on a long chipper