Buy in (3 min.): 1 min. alligator walk (sub: staggered hand push ups) 1 min. crab walk (sub: crab kickers) 1 min. straight arm plank WOD A (17 min.) 3 rounds of: 1 min. shuttle sprint 1 min. floor dip
Buy In: Tabata side to side mountain climbers / 2 pushups during breaks for more work!! WOD A 5 min AMRAP: 15 lunge steps 15 squats WOD B 5 min AMRAP: 15 situps 15 plank pushups WOD C 5 min AMRAP: 100
Buy in: 100m shuttle (50m out/50m back) partner relay – tag off between run and crunch ankle touches until each has done both twice WOD A 8 min. AMRAP: 10 side lunge steps (5 ea. direction) 20 scissor