-Warm Up-
3 rounds
60 doubles
10 lunges —> goblet lunges —> OH lunges
7 pushups —> :20 ring support —> 7 dip negatives
10 KB Deadlifts —> Russian Swings —> 7 full swings
10 sit-ups —> 10 leg lifts —> 10 HKT
-WOD-
4 SETS*
1:00 Russian KB Swings (70/53)|(53/35)
1:00 Box Jumps (24/20)
1:00 Plate OH Lunge (45/35)|(35/25)
1:00 Alt. V-Ups or Bicycle Crunches
-Rest 1:30 b/t Sets-
*Athletes should start each set at a different station and complete the full set in that new order. Rotate down the list.
