NINA and ANNA
WARM-UP:
3 Rounds
500m Row, 10 KB Swings, 5 Burpee
Dynamic Stretch
STRENGTH:
Front Rack Lunges
(5)5 R+L=1
Seated Good Morning
(8)4
WOD: UP AND OVER
10 min. AMRAP
2 Slamball 40/30
2 Box Step-over w/slamball 24/20
4 Slamball
4 Box Step-overs
6 Slamball
6 Box Step-overs
Continue to add 2 reps each cycle until time expires.
ICING:
Double Under Practice – Where are you on the AIRPLANE?
KOT – VMO Squat 20 Reps