At Home – SKILL
3 sets of:
5 Straight Body Lifts
5 Handstand Push Up Negatives
5 Forward Rolls
At Home – WOD
“Death by…”
From 0:00-2:00, perform 2 rounds of:
10 Box Jumps or Broad Jumps
10 Reverse Lunges
From 2:00-4:00, perform 2 rounds of:
12 Box Jumps or Broad Jumps
12 Reverse Lunges
From 4:00-6:00, perform 2 rounds of:
14 Box Jumps or Broad Jumps
14 Reverse Lunges
Continue adding 2 reps every 2 min cycle until you cannot perform the work in the given time frame.
……….
BURN
5 rounds for time (15 min cap):
10 Dead Stop Russian Swings
10 Goblets Sqauts
10 Pushups
10 Single-arm Rows (5/5)
Then…
10-1/1-10
Russian Twist/Plank Reach (2:1)