Friday’s WOD

Friday’s WOD

Warm-up

5 Minutes Max Effort

Double unders

 

Bootcamp:

15 Minute AMRAP:

20 Burpees

15 Box Jumps

10 Push-ups

45 Sit-ups

 

Stength:

Weighted Sled Push

3 X Hi Handles

3 X Low Handles

*rest between sets

 

Conditioning:

EMOM for 12 Minutes

1 Back Squat (bodyweight)

3 Burpees

5 Kettlebell swings 53/35

 

Cool down:

Tabata Plank

8 cycles

Tabata Right Plank

8 cycles

Tabata Left Plank

8 cycles

20 secs work 10 secs rest