SWOD
Every 90 seconds for 15 minutes (10 rounds), complete:
5 Strict Pull Ups
10 Push Ups
15 Air Squats
At-home SWOD
Every 90 seconds for 15 minutes (10 rounds), complete:
5 Bent-over Rows w/ 2 sec pause at top
10 Push Ups
15 Air Squats
WOD
5 rounds for time of (15 min cap):
20 Reverse Lunges
20 Abmat Sit Ups
20 Jumping Jacks*
*Clap hand above head and behind back each rep
……….
BURN
Buy-in: 30 Box Jumps (2 min)
Then, 10 min EMOM of:
10 KB Swings
6 Elevated Plank Walks
– rest 3 min –
Buy-in: 30 Box Jumps (2 min)
Then, 10 min EMOM of:
10 KB Swings
6 High Side Plank Push-ups
