Warm up
The Complex
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
Movement standards
WOD
7 minute AMRAP
10 burpess
15 TTB
15 TTB
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