Warm up
3 minute jump rope complex
10 singles/ 10 singles as fast as possible/ 10 singles/ 10 double
unders
2x
Push up complex (5 close/ 5 shoulder
with apart/ 5 ultra wide)
Pull up complex (5 close/ 5 shoulder
with apart/ 5 ultra wide)
Mid section complex (5 tucks/ 5 v-ups/ 5
Hollow rocks)
Posterior complex (5 superman/ 5 super
rock/ 5 good morning)
Stationary lunge complex (5 forward
lunges/ 5 lateral lunges/ 5 reverse lunges)
Skill
Burpee box jump up and over
WOD
10x
30 seconds work:
1 minutes rest
-Air bike
-Burpee box jump up and over
-Burpee box jump up and over
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