Warm-Up

3 Sets:

10 Reverse Lunges
20 Single-Unders
5 Yogi Push-Ups

Strength/Skill

5 Sets, Not For Time:

HS Hold x :15-:30 (scale with Plank) OR Freestanding x 5 Attempts
Supine Barbell Row x 6 Reps
Tuck Hold or Hollow Hold x :15-:30

WOD

10 Minute AMRAP:

30 Double-Unders
10 KB Goblet Lunges 70/53
20 Sit-Ups
10 KB Swings 70/53

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Sweat Class

Warm up

3 Sets:

20 jumping jacks
3 yogi push ups
6 alternating lunges

WOD

21 min. AMRAP
Every 3 min. Complete 20 jumping Jacks

5 Push- ups
10 DB lunges
5 calBike/8 row/ run 100m
10 Wall balls/ DB thrusters