Warmup: ROM, 30 sec Jumping jacks, 30 high knees, 30 butt kicks, 10 pushups, 10 jumping squats
Rest 2:00 min between each exercise below.
Speed: 400 m run (dress warmly, it’s going to be to be cold!)
Endurance: 1-set of Max Sit-ups in 2:00, rest must be in the up position, if you rest for more than 5 sec the set is done.
Endurance: 1-set of max ring dips in 2:00, feet can’t touch the ground, no bands used. Modification is box dips.
Core Strength: max L-sit hold
WOD: 15 min AMRAP
8 Box Jumps
8 Wall balls
5 DB Thrusters (25/15#)
Cooldown: 30 V-ups, wall stretch, roll out