WARMUP - 12 MIN EMOM
1 - REVERSE HANDSTAND HOLD
2 - DOWNWARD DOG TO PLANK
3 - GLUTE BRIDGES
4 - COSSACK SQUATS
WOD - 4 ROUNDS
10 BURPEES
100 M RUN
10 AIR SQUATS
100 M RUN
10 PUSH UPS
100 M RUN
10 SIT UPS
100 M RUN
PARKING LOT
Warmup:
400m jog
100’ K2chest
20 scorpions
20 glute bridges
10 Block and Twist
5/5 Windmills
10/5/5/10 wide/staggered/normal squats
Mono:
Parking lot 17s
(Coach John Running special)
Conditioning:
For time:
500m Row or 1000m Bike
-then-
21-15-9 of:
Hang Power Snatch
OHS
100’ shuttle after each round
-then-
40 BF Burpees
*DB version
21-15-9
DBL DB hang Snatch
OH lunges steps