Warm-up:
3 Rounds
10 Squat Thrusts (Burpee without Push-up)
10 Wall Squats
10 PVC Pass Thrus
10 PVC Good Mornings
“WOD”
1 Rep Max Deadlift
Then
AMRAP in 12 Min of
24 V-ups (20/16#)
12 Alt Pistols
12 Ring Dips (6 for the ladies)
Or
“BODY”
3 Rounds
150 Jump Rope Reps
50 Air Squats
50 Skater Plyos
50 KB Swings (53/35#)
