Warm-up - 7'
30" on 10" off
Jumping jacks
Air squat
Plank
Back extension
Speed climb
2 rounds
B)
Strength & conditioning (15-20')
Back squat
5 x 3 back squat (75% PR) + 3 high box jumps
C)
WOD
200m run
100 air squats
200m run
80 sit-ups (butterfly)
200m run
60 step lunges
200m run
40 push-ups
200m run
20 pull-ups
Time cap: 25'
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