Abs/Booty
3 Rounds of
1 Min Wall Sit
1 Min Flutter Kicks
1 Min Dying Bugs
Rest 1 min
2 mins 6”hold
2 mins legovers w/ crunch n clap
2 mins Air Squats
2 mins Vertical Leaps (Max)
WOD
6 Rounds of:
5 Manmakers (heavy)
30 Mountain Climbers
30 Double Unders
5 Deficit Hand Stand Push ups
WOD 5 Rounds of: 12 Tire Flips 12 Hand Stand Push ups 12 Power Cleans (75/115)
ABS - 3 rounds of: 1 min Plank 1 min Hole Sits WODf; :30/:30’s 6 Rounds each of Alt. Dumbbell snatches 35/50 10m Sprints Jumping Lunges Wall Balls 32 min Time Cap
Skill Tabata Hollow Rocks Dead Lifts 4x6@70% WOD 24 min AMRAP Run 1 lap (1:00 cardio) 12 Thrusters (65/9562 15 KB Swings (35/53) 18 Deadlifts (95/135) 21 Monkey Jumps