Warm UP:
2 Rounds
5 Bootstrapers
5 Strict Burpees
5 Cat/Cow Stretch
5 Curtsey Lunges
5 Side Plank Leg Lifts / Side
10 Squat Therapy Squats*

“Back Squat
2-2-2-2-2-2-2-2 / Goblet Squats

OUTSIDE WOD

EMOM 16

1) 200m Sprint
2) DB/KB Snatch x14
3) 50 Double Unders
4) KB/DB single arm Push Press

HOME VERSION
1) 200m Sprint
2)*odd object snatch
3) 50 Jump Jacks
4) *odd object push press

 

Running/Engine WOD

Perform a 30min easy aerobic threshold run. Include in this 30min:

10 fifteen second fast surges
10 seven second max sprints

If you are watching your heart rate, shoot for 180 minus your age for this one.