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Honey Smacks
100-80-60-40-20
Double Unders
50-40-30-20-10
Sit-ups
*400m Run or 100 High Knees + 50 Mountain Climbers after each round
General Warm Up
400m Run
:30 Single Unders
:30 Plank
:30 Right Foot Hops
:30 Right Side Plank
:30 Left Foot Hops
:30 Left Side Plank
400m Run
Specific Warm Up
Double Unders:
:20 Singles
:20 High Singles
:20 Double Taps
:20 Double Unders
Sit-ups:
5 Butterfly Sit-ups
5 Straight Legged Sit-ups
5 Knees Up and Feet Flat Sit-ups
Modifications
Double Unders – Singles, Line Hops, Toe Taps, Jumping Jacks, or Double Taps
Sit-ups – Good Mornings or Plank Hold (2:00/1:30/1:00/:45/:30
Run – 300m, 200m, Row, Bike, Ski, 1 min out + 1 min back, or 100 High Knees + 50 Mountain Climbers)
Warm Up Round
20 Double Unders
10 Sit-ups
200m Run
Daily Tabata
Question of the Day
Rap Name is Lil’ + the last thing you ate. Go.
