Warm up
Tabata Jump rope (or line)
4 min of 20 sec work, 10 sec off
+ 2 rounds
6 down dog toe touches
8 air squats
5 burpees
strength: over head squat
5x 3
WOD
15 min
8 bike cals
10 toes to bar / weighted sit ups
8 thrusters
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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