Warm-up, (15 Min): 1/2 Tabata Jumping Jacks, PVC OH Squat, PVC Sots Press. Dynamic Stretch
Strength, (15 Min.): OH Squat
OTR
10/30 5/50 3/70 3/80 (2/90)2
WOD: SUPER MOON
For Total Time.
3 Rounds of:
20 KB Swings 55/45
16 Box Jumps 24/20
Then
Row 68 Calories
Then
3 Rounds of:
19 KB Swings 55/45
48 Sit-ups
Icing: Muscle Up Progression or 6 Bar Muscle-ups