It would be far too easy to make 4/20 a rest day.

Warm up:

  • Row 500 at a moderate pace then 2X
  • 10 Inchworm Pushups
  • 10 Jump Pullups
  • 10 OHS (PVC)

Mobility:
Banded Hip Flexor - Facing away from bar rotate knee outward

Skill:
15:00 Practice Double Unders
If you have Double unders, do 3 attempts at max up to 100

Workout:
"Fran's Grounded" (Yeah, I made that up) 

21-15-9 Reps:
DB Thrusters - 15% BW ea.
Burpees

Foam roll for any remaining time

 

 

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