Warm-up
2 Minutes Max Cal Bike or Row
Rest :30 Seconds
2 Minutes Max Jump Rope
Rest :30 Seconds
2 Minute Side Plank (Switch sides halfway)
Accessory
3 Rounds
10 Hollow Rocks
10 Banded Double External Rotation
10 Bandy Pull Aparts
WOD (28 minutes)
4 Rounds
In 5 minutes Complete:
15 Burpees
50 Double Unders
15 Toes to Bar
Then AMRAP
Sit-ups
Rest 2 Minutes
Level 2- 25 Double Unders
Level 1- 10 Toes to Bar, 100 Singles
Extra Work
3 Rounds
100ft front Rack Walking lunges
3 Rope Climbs
50ft HS Walk
Rest 2 minutes between Rounds
1st round (75/55), 2nd Round (95/65), 3rd rd (115/80)
-Scale HSWalk to 25ft as necessary
Recent Comments