Warmup
4rds tabata 20/10 - lite jump rope work
runner stretch,
10 air squats + 10 squat jumps
20 alt lunges (L+R=2)
boot strapper 5x
Home Wod
Buy-in:
Jump 100 DU / 200 Singles
Ladder 10-1
Push ups
KB Swings
Then,
Ladder 1-10
weighted box step up (wreak bag, DB, KB, any load)
burpee full extension
Buy-out:
Jump 100 DU / 200 Singles
