-Warm up-
2 rounds
20 sec bent knee hollow body hold
8 eccentric ankle dorsiflexion
5 sumo inchworm + push up
20 plate hops
1 min row
-Strength-
4 Rounds:
30sec. side plank with 10-20lb DB
30sec. on the other side
1min. regular plank with no weight
—Rest 1min. —
*Holding that DB straight up in the air on your opposite arm for the side planks
-WOD-
For Reps!
5 Rounds:
Min. 1) Max Reps Bench Press 135/75
Min. 2) Max Cals Row
Min. 3) Max Push Ups
Min. 4) Max Box jumps (no rebound)
Min. 5) REST
There is no transition time, so get ready to switch after about 40-45sec.
