WARM UP/SKILL
rotational sandbag
lunge (use drop lunge)
3x10
Alt.rotational sandbag lunge
Front squat
2-2-2-2-2
WOD
4rft
3-curtis P's(105/75)
10-box jumps(24/20)
*12 min cap
STRETCH
eXpress WOD
WARM UP
tabata grasshoppers
tabata DU's
WOD
(13 min cap)
200 cal air dyne
*after each min is complete - 5 - burpees
You are on the air dyne 1 full min each
effort after burpees.