Buy In: tabata crab walking
WOD A
15 min AMRAP: 30 v-sit ups 20 box jumps, 20″ box 10 back lunge to high knee (10 ea. side) 150m run
At 11, 7, and 3 min. to go, do 20 push ups
WOD B
7 min AMRAP: 7 super mountain climbers 7 burpees 7 plank push ups 70 high knees
Cash Out: tabata scissor kicks with hollow body hold on rest
A) Buy in Run to Oak Hill B) CONDITIONING 8 min. AMRAP: 15 traveling frog jumps Hill sprint 20 pogo jumps C) CONDITIONING 10 min AMRAP: 20 prisoner good mornings 10 step-ups 10 squats 20 Cossack squat
Buy in: 4-5 min. 200-meter run 20 arm circles (10 forward/10 backward) 20 jumping jacks 10 star jumps A) STRENGTH EMOM Every min. on the minute for 8 min. (8 rounds): 5-10 horizontal railing pull ups
A) Buy in 5 min. Trainer’s Choice B) 6 min. Partner Relay P1 Run 200m P2 10 ab work (trainer choice A), 10 ab work (trainer choice B) C) 10 min. AMRAP 5 frog jumps Run 50m out and back 10 push ups D)