Warmup: ROM, dynamic stretches, 15 jumping squats, 15 push-ups WOD: 10 Min AMRAP 2 Turkish Get Up, each 20 Russian Kettlebell Swings 5 Burpees Rest 3 Minutes, then 20 Min AMRAP 100m Broad Jumps, drop for 30 4-ct Flutter kicks Sprint back, drop for 15 push-ups Cooldown: Roll and stretch
CONTINUE READINGWarmup: ROM, dynamic stretches, review wall burpees, 400m run WOD: “The Devil” 30 – Wall Burpees, 30 – Push Press (80#/40#) 30 – Double Unders (3:1 Singles) 30 – Cal Row 30 – Russian Kettle Bell Swing (53#/35#) 30 – Box Jumps (20″) 15 – Box Jump 15 – Russian Kettle Bell Swing 15 – more »
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