Warm up:      :20/:10 x 6 rounds

Inchworms/forearm plank 

           

           

:45/:15 (2 rounds) 

  • Russian KB Swing (53/35)
  • Squat Cleans
  • Push Press (R)
  • Push Press (L)
  • Burpee sprawl

           

Rest    

           

2 min jump rope    

           

:45/:15 (2 rounds) 

           

  • Zottman Curls
  • Squat to alt SOTS press
  • Bent Over rear delt fly
  • Standing OHTE
  • Bent Over Reverse Fly

           

2 minute jump rope          

           

           

Tabata           

Hollow Rocks/Knee Tucks   

           

Tabata           

DB Neutral press to double mason twist/DB Crunch to double twist and punch        

Categories: WOD