SWOD

Back Squat
3 x 5 reps*
1 x AMRAP*
*Use 5-10 lbs more than last time.

WOD

2 rounds, each for time:
Run 1 mile

– rest 3 minutes between rounds –

……….

BURN

7 minute stations:

21-15-9 of…
*after all reps are completed, perform DU, Singles, or Jumping Jacks for the rest of the time

Station 1:
Supermans
Floor Press

Station 2:
Weighted Step-ups
Narrow Push-ups off he chair (form triangle with hands)

Station 3:
Star Jumps (opt.high knees, jumping jacks, etc.)
Shoulder Taps

Station 4:
Sit-up Weighted Pass
KB Racked Squats