SWOD

3 sets of:
ME Strict Ring Dips
Pancake Stretch – 3 pulses, then 30 second hold
5 Lateral Step Ups each side
30 sec Backbend on Wall

WOD

5 rounds for max reps of:
(2 min on / 1 min off)

60 Double Unders
AMRAP Movement X

Round 1 – Air Squats
Round 2 – Burpees
Round 3 – Push Ups
Round 4 – V-Ups
Round 5 – Broad Jumps (6″/4″)

……….

BURN

Tabata DB Snatches
Tabata Jumping Jacks
Tabata Weighted Wood Chops
Tabata Fast Feet
Tabata Lateral Wall Walks/Plank Walks/Hold

– rest 1 min b/w rounds –