Warm Up
3 rounds
30 seconds cardio of choice
30 seconds arm circles
30 seconds cat cows
30 seconds standing single leg lifts (hip flexor warm-up)
30 seconds med ball good mornings
30 second long jumps
Strength
5 rounds / 50 seconds work / 1 minute rest
sandbag bear hug
10 rounds / 35 seconds on / 30 seconds off
Single arm farmer hold (5 rounds per side)
WOD
Competitive:
21-15-9 reps for time
box jump overs (24 / 20)
burpee pull-ups
Performance:
21-15-9 reps for time
box jump overs or step overs (24 / 20)
burpee jumping pull-ups
Lifestyle:
21-15-9 reps for time
box step overs (any height)
burpee dumbbell row