Outdoor WOD

A) 4 sets for quality:

8 goblet reverse lunges into 8 split squats/side.

Superset with 30 seconds banded hip circle steps.

Rest as needed after each round

B)3 rounds for time:

Building lap run

15 American kb swings (53/35lb)

25 air squats

35 double unders

Home WOD

A) 4 sets for quality:

8 goblet reverse lunges into 8 split squats/side.

Superset with 20-30 sec reverse plank .

Rest as needed after each round

B)3 rounds for time:

500m run

15 American kb swings

25 air squats

35 double unders or 35 lateral hops over db/kb

*Sub 65 jumping jacks + 65 high knees + 65 butt kicks for run