WARMUP
400m jog
group dynamic stretch - line up in 2s. [alt walking lunge twists, inch worms, high kicks]
group dynamic stretch - line up in 2s. [alt walking lunge twists, inch worms, high kicks]
WOD 1: 20 min
Buy-In: 100 calorie row - spilt
AMRAP
5 pull ups / jumping pull ups ea.
10 push ups ea.
15 air squats ea.
Buy-In: 100 calorie row - spilt
AMRAP
5 pull ups / jumping pull ups ea.
10 push ups ea.
15 air squats ea.
5 min transition
WOD 2: 20 min
Buy-In: 800 m run partner
AMRAP
10 Deadlift ea. 225/155, 185/115, 155/95, 135/75
5 bbjo ea.
10 kb swing ea 53/35, 44/26, 35/18
5 hspu ea.
your call
