Warm up
1 min plate jumps
1 min mountain climbers
1 min sit ups
1 min burpees
WOD
2 rounds
Perform 14 of each movement
V - ‘v’ ups (touch hands to feet w legs straight, balancing on butt)
A - arm circles (5 lb weight) - arms make a T, move fwd in a small circluar motion, bkwd in second round.
L - lunges
E - explosive push up (explode from ground when pushing up, kind of like a claping push up, w/o the clap)
N - nothing > 1 min rest!
T - toes to bar
I - inch worms
N - negative air squats (desend 5 seconds, explode back up)
E - elbow plank (hold for max effort, as long as you can).