Wednesday, February 19

Warm Up:

:30 Seconds

Squat Hold

Single Dumbbell Kneeling Overhead Hold (20 Seconds Each Side) Video

Air Squats

Single Dumbbell Kneeling Strict Press (20 Seconds Each Side) Video

Jumpe Squat

Single Dumbbell Goblet Reverse Lunges (20 Seconds Each Side) Video

Performed with a Single Light Dumbbell

30 Seconds Each

Push-up to Down Dog

Alternating Box Step-ups

Mountain Climbers

Lateral Box Step-ups (30 Seconds Each Side)

Frog Hops

Performed with Low Box

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

WOD:

For Time:

2 Rounds:

20 Push Presses (115/85)

30 Single Dumbbell Box Step-ups

40 Burpees

50 Box Jumps Overs (24/20)

Box: 24/20

KB: 53/35

AFTER BURNER:

On the Minute x 7:

Thrusters

Minute 1: 115/85

Minute 2: 135/95

Minute 3: 155/105

Minute 4: 155/105

Minute 5: 155/105

Minute 6: 135/95

Minute 7: 115/85

Max Unbroken Reps at Each Barbell