-Warm Up- 

2 rounds

10 arm circles (5small circles then 5big) each direction

10 Lunge w/rotation

10m Duck Walk

20 Groiners

10m side Shuffle each way

10 Air Squats

 

-Strength- 

 

Alt DB bench press

 

6-6-6-6-6

 

-WOD-

 

Complete 5 times

 

Minute 1 -  Burpee max reps

Minute 2 - rest

Minute 3 - Box Jumps max reps

Minute 4 - rest

Minute 5 - Abmat Sit-Ups max reps

Minute 6 - rest