Warm-Up
3 Minutes Cardio of Choice
– Into –
3 Minutes Self Directed Stretching and Foam Rolling
– Into –
30 Seconds Work / 5 Seconds Rest
Side to Side Leg Swings Right
Side to Side Leg Swings Left
Dynamic Squats
Inchworms
Calf Raises
Air Squats
Conditioning Warm-Up
5 Minutes to Do 1-3 Rounds of WOD Warm-up
3 Burpees
5 Sit-Ups
5 Air Squats
15 Double Unders
WOD
In Pairs ~ Split Reps ~ For Time
COMPETITIVE
In Pairs for Time Split Reps
100 Burpees
150 Sit-Ups
200 Air Squats
250 Double Unders
200 Air Squats
150 Sit-Ups
100 Burpees
PERFORMANCE
100 Burpees
150 Sit-Ups
200 Air Squats
250 Double Unders or 400 Single Unders
200 Air Squats
150 Sit-Ups
100 Burpees
LIFESTYLE
50 Elevated Burpees
100 Sit-Ups
150 Box Squats
250 Single Unders
150 Box Squats
100 Sit-Ups
50 Elevated Burpees