Warm-up:
3 Rounds
200m Run
10 PVC Pass Thrus
10 Wall Squats
5 Squat Thrusts (Burpee without push up)
“WOD”
Shoulder Press
2, 2, 2, 2, 2 (increasing)
Then
4 Rounds
15 True Push-ups
15 KBS (70/53#)
30 Squat Jumps (45/33#)
Or
“BODY”
Tabata
-Squats
Rest 1 Min
Tabata
-Push ups
Rest 1 Min
Then
AMRAP in 20 Min of
100 Jump Rope Reps (50 DU’s)
15 Pull-ups
15 DB Shoulder Press (35/25#)
30 Skater Plyos (1=1)
