Abs/Booty
3 Rounds
1 Min Flutter Kicks
1 Min Bicycles
1 Min KB Goblet Squats
1 Min Alt knees to Elbows
1 Min Jack knives
1 Min Duck Walk
WOD
27*21*15*9*
SUMO Dead Lift High Pull (85/115)
Burpees Onto a Plate *3 Rounds of: (After each Round)
5 Tri- cep Push ups
7 TTB
9 Air Squats
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