Box


Squat-

5 sets of- Every 45 seconds- 2 Back squats
5 sets of- Every 45 seconds- 2 Front squats
5 sets of- Every 45 seconds- 2 Overhead squats


Metcon-

For time-
10 rounds-
1 round of "Cindy"
30 Double unders



Plate & Dumbell WOD

Warm up-

3 Rounds-
10 "Bird dog"s
10 Jumping jacks

3 rounds-
5 Yoga push ups
7 Squats


Core

3 rounds of-
30 seconds work / 15 seconds rest-
OH Plate / Dumbell hold
Hollow hold
– Plank


Metcon

5 Rounds for time-
10 Plate / DB thrusters
10 Sit ups
10 Plate / DB thrusters
30 side to side jumps

Bodyweight

7 Rounds for time-
10 Lunge-Lung-Squat
10 Sit ups
10 Push ups
30 side to side jumps

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