Warm-up
50 high knees + 50 butt kicks
8 candlestick roll + straddle stretch
8/leg leg swing to single leg RDL
10 long lunges arms locked out overhead
10 bear crawl in + outs
Minimal Equipment WOD
A) Every 90 seconds for 3 rounds complete:
1 minute plank (can be weighted)
B) 5 rounds for time
Rest 90 seconds after each round
40 double unders (or 45 lateral hops over db or 75 single unders)
10 OH lunges
20 alt. db snatches
10 OH lunges
40 double unders
*Do first set of lunges with 1 arm overhead and 2nd set of lunges with other arm overhead
C) Every 90 seconds for 4 rounds complete:
10 controlled bent over rows per arm
Bodyweight WOD
A) Every 90 seconds for 3 rounds complete:
1 minute plank (can be weighted)
B) 5 rounds for time
Rest 90 seconds after each round
20 skaters
15 goblet split squats right leg
20 rotational mountain climbers
10 plank to pushup
20 rotational mountain climbers
15 goblet split squats left leg
20 skaters
*25 minute time cap
C) Every 75 seconds for 4 rounds complete:
15 controlled tempo bent over backpack rows
