Warm Up

a. 60 sec alternating single unders + 15 slow air squats to med ball + 15 kbs

b. 60 sec alternating single unders + 15 faster air squats to med ball + 15 kbs

c. 60 sec alternating single unders + 15 fastest air squats to med ball + 15 kbs

-then-

:30s thread the needle

:30s seated fig 4 stretch

WOD

Part I.

*3 rounds of 3 minutes work – 2 min rest

a1. 15 x 5-1-1 Negative push ups

a2. 3 lengths plate or sled push

a3. wide step mountain climbers until 3 minutes is complete

*rest 2 minutes

b1. 8/8 split jumps

b2. 12/12 sit-outs

b3. figure 8’s with kb until 3 minutes is complete

*rest 2 minutes

Part II.

a. 2 rounds of: 15 overhead med ball wall throw + 15 strict oh dowel sit-ups

rest 60 sec

b. 2 rounds of: 15 db Arnold OH Press + 10/10 side plank top knee to chest

rest 60 sec

c. 2 rounds of: 5/5 lateral burpee squat jump + 15/15 side plank crunches

rest 60 sec