Warm Up
50 jumping jacks
30 grasshoppers
10 inchworm to push ups
20 high knees
10 single arm thrusters/side
WOD
AMRAP 30
25 burpees
30 db/kb thrusters
400m weighted run
Warm Up
10 MC +Twist
7 inch worms
10 Airplane push ups
5 burpees+BIG jump (arms overhead)
x2
BURN
EMOMx12
1. Chair Dips 10-15
2.Rear Foot Elevated Split Squats
REST 2:00
EMOMx12
1.Hang DB Snatch
2.OH step back lunge
REST 2:00
EMOMx12
1.DB Front Rack Squat 10-15
2.Man Makers :45
Warm Up
3x
30sec marching plank
30sec superman hold
30sec cossacks
30sec invisible thrusters
30sec single leg hops (L)
30sec single leg hops (R)
SWEAT
4x
AMRAP 2
2 wall walks
10 overhead book lunges
Max effort burpees
REST 2
Challenge
Handstand/crow pose balance practice
