Abs/Booty
Lunge walks 12 rounds of :30/:30’s
Dying Bugs 6 rounds of :30/:30’s
WOD
4 Min AMRAP
3 Clean n Jerks (65/95)
3 Mule Kicks
10 Min AMRAP
3 Wall Balls
3 Power Cleans (65/95)
3 Box Jumps
4 Min AMRAP
3 Squat Cleans (65/95)
3 Burpee Broad Jumps
ALTERNATIVE
10 Min AMRAP
6 Dumbell Cleans (3 each)
6 Air Squatd
6 Monkey Jumps
1 Min Rest
10 Min AMRAP
6 Mountain Climbers
6 Burpee Broad Jump
6 Dumbell Snatches
Warm up 10 JJs, T-claps, Pogos, k/ankle grab 3x:20 pull up hangs Hip circuit Push aways 15 wall Balls SKILL ABS 4 mins call outs 3-rep max Squat Cleans WOD 8 min AMRAPS :30 secs cardio 8 HSPU’floor 8
Warm up: walk/jog 2 laps or 3 mins on bike/Row stretch hips (hip circuit) 3 min AMRAP OF: 3 Push ups5 3 sit ups 3 Air Squats WOD (Partners) 3 Rounds of 15 Tire Flips (together) 20 OH Med ball throws (
Warm up Michael Phelps stretchlp Running Warm up hip Circuit/pvc 3 Inch Worms Tabata push ups WOD 4 Rounds of Run 1 Lap 21 Double Unders 18 KB Swings (35/53) 15 Sumo Dead Lifts (135/185) 12 Pull ups