Warm up
jump rope Tabata (work 20 sec, break 10) 4 min
+ 2 rounds
10 sit ups
5 broad jumps
20 shoulder taps
WOD
2 rounds
6 min amrap
10 dead lifts (75/105 lbs)
12 box jumps/step ups
REST 2 min
6 min amrap
10 goblet squats (15/25)
5 HSPU or hand release push ups
10 KB swings
REST 2 min
Warm up 5 rounds 25 plank jacks 20 mount climbers 15 sec plank hold 10 super mans 5 sit ups Strength: 3 pos carry 6 sets w Farmer, front...
Warm up 2 rounds row 400 m 25 dbl unders 4 inch worms 30 second quad stretch Strength: 5x3 over head squat WOD 3 rounds 200m run 10 power...
Warm up: Row 3 min 2 rounds 20 butt kickers/20 high knees - 4 burpees 20 butt kickers/20 high knees - 4 wall walks 5 inchworms 10...
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