a) WARM UP:
8 Minute AMRAP:
- 5 Box jumps
- 10 air squats
- 5 calories on the bike
- 5 inchworms
b) STRENGTH:
- Weighted bar dips – 6 sets X 4 reps….
- right into single max deficit handstand pushup (strict)
c) Specific Warm up
- Box Jumps- 5 Box jumps
- Bike- 8 calories Fast
- Kettlebell swings- 10 KB swings
- DB Front Squat- 10 air squats- 10 DB Squats
WOD:
- 75 Box Jumps
- 35/25 calories on the bike
……directly into
For time: 6-9-12-15 reps of:
- Kettlebell Swings (53/35, 70/50)
- Handstand Pushups
- DB Front Squat (50/35, 70/50)
