WARM UP
10 min
1 min Push ups
2 min Sit ups
3 min Burpees
4 min D-U /singles
1 min Push ups
2 min Sit ups
3 min Burpees
4 min D-U /singles
STRENGTH
15 min
20 Walking Lunges every 3 minutes
Pick a heavy weight: 2 Dumb bells / kettle bells.
20 Walking Lunges every 3 minutes
Pick a heavy weight: 2 Dumb bells / kettle bells.
WOD
20 min AMRAP
400 m run
30 Box jumps 20″W; 24″M
300 m run
30 Wall Balls 14#W; 20#M
200 m run
30 KBS 45#W; 55#M
400 m run
30 Box jumps 20″W; 24″M
300 m run
30 Wall Balls 14#W; 20#M
200 m run
30 KBS 45#W; 55#M
