WARM UP
4 Minutes of Skipping:
1 Minute Skip High Knees
1 Minute Skip Butt Kickers
1 Minute Skip Right Leg Only
1 Minute Skip Left Leg Only
then
4 Minutes : Every 30 Seconds 3 Burpees
1 Minute Skip High Knees
1 Minute Skip Butt Kickers
1 Minute Skip Right Leg Only
1 Minute Skip Left Leg Only
then
4 Minutes : Every 30 Seconds 3 Burpees
STRENGTH
Pendlay Rows: 5 x 5
One Handed Kettle Bell Press: 5 x 5
Sumo Deadlift High Pull: 5 x 3
WOD
Pin Head
18 Minute AMRAP:
21 Kettle Bell Swings 45#W; 55#M
9 Box Jumps 20″W; 24″M
15 Wall Ball Shots 14#W; 20#M
21 Kettle Bell Swings 45#W; 55#M
9 Box Jumps 20″W; 24″M
15 Wall Ball Shots 14#W; 20#M
