MON 7/8/24 WOD

Warm Up - 2 set:  :30 single-unders - :30 alternating single-leg toe touches - :30 inchworms - :30 air squats – Rest :10 between movements - 1 set:  :30 pike push-ups (floor) - :30 up-downs - :30 box step-ups (20/24 in) – Rest :10 between movements - 1 set:  :30 burpees - :30 dumbbell deadlifts - :30 box jumps (20/24 in) – Rest :10 between movements - 3 sets:  :30 dumbbell burpee deadlifts - :30 box jumps (24/30 in) – Rest :30 between sets.

WOD I
10 dumbbell burpee deadlifts L3-50/35# L2-40/25# L1-30/15#
10 box jumps L3-30/24” L2-24/20” L1-20/16”

6 Rounds for Time

WOD II
1:00 kettlebell front-rack hold (KB in each hand / you pick the weight)
15 sumo stance good mornings (Back rack bar bell / start light)

-Rest 1 Min-

4 sets for Heaviest Load

WOD III – Tabata Situps
:20 GHD sit-ups L2-Med ball abmat L1-Straigth leg abmat
:10 rest 

8 sets for total reps

Post WOD - :30 Samson stretch/side - :30 elevated pigeon stretch/side - :30 seated reach stretch