Warm Up
- 20 Jumping Jacks
- 20 Air squats
- 10 Side Lunges per Leg
- 10 Sit Ups
- 10 Push Ups
- 10 Ring Rows
SOD
3 Rounds
- 4-6 Pitcher Squats/leg (https://www.youtube.com/watch?v=BjGkuNRN0_o)
- 8-10 DB Curls
WOD
WODs 1 & 3 –
5 min AMRAP
6 Back Rack Step Ups (3/leg)
8 Burpee over the bar
WODs 2 & 4 –
5 min AMRAP
10 Forearm Plank Step Ups (https://youtu.be/qRf8aDTNDag)
10 Wall balls
Rest 1 min between rounds.