Plate & Dumbell WOD

Warm up-

5 rounds-
16 Jumping jacks
8 Lunges
4 Burpees


Part 1-

Alternating Deadbug– 5 sets of 8 reps each side



Part 2-

5 rounds of-
2 Min AMRAP / 1 Minute rest-
12 Kneel to stand with Plate/Dumbell
6 Back & forth "Bear crawl"
AMRAP of Jumping jacks in the remaining time..

Count total "JJ"s.


Bodyweight


Part 1-

Alternating Deadbug- 5 sets of 8 reps each side

Part 2-

5 rounds of-
2 Min AMRAP / 1 Minute rest-
12 Squat jumps
6 Back & forth "Bear crawl"
AMRAP of Jumping jacks in the remaining time..

Count total "JJ"s.


Running WOD

Warm up-

5 minutes Jog or Walk


Work-

Run 2 KM or 16 minutes.


Cool down-

5 Minutes slow run or walk.