Warm-up:
3 Rounds
100m Run
10 PVC Pass Thrus
10 PVC OHS
30 Sec Handstand Hold (or plank)
“WOD”
Overhead Squat
5×3 @80%
Then
AMRAP in 15 Min
5 Shoulder to Overhead (165/113#)
15 Box Jumps (24/20″)
25 DU’s (x3 Singles)
Or
“BODY”
800m Run
20 KB Swings (53/35#)
20 OH Lunges (45/25#)
20 Ab-Mat Sit-ups
400m Run
30 KB Swings
30 OH Lunges
30 Ab-Mat Sit-ups
200m Run
40 KB Swings
40 OH Lunges
40 Ab-Mat Sit-ups
