Box
Core-
5 super sets of-
10 Renegade rows
30/30 seconds of suitcase carry
Metcon-
20 AMRAP-
5 Deadlifts 120/75kg
10 cal bike
20 HRPU
40 Double unders
Plate & Dumbell WOD
Warm up-
4 rounds of-
16 Mountain climbers
8 squat jumps
8 Ground to OH with plate / DB
Part 1-
Plate/DB Side pulls– 6 sets of 10 pulls
(Use towel to slide the weight on the floor)
Part 2-
For time-
50 Jumping jacks
10 Broad jumps
50 Jumping jacks
30 Sumo DLHP plate/DB
50 Jumping jacks
45 HRPU
50 Side to side jumps
45 HRPU
50 Side to side jumps
30 Sumo DLHP
50 Side to side jumps
10 Broad jumps
50 Side to side jumps
Bodyweight WOD
For time-
50 Jumping jacks
8 Broad jumps
50 Jumping jacks
30 No pushups burpee
50 Jumping jacks
45 HRPU
50 Side to side jumps
45 HRPU
50 Side to side jumps
30 No pushups burpee
50 Side to side jumps
10 Broad jumps
