Jump Rope/Lateral Hops – 2 minutes (:45/:15)
Specific Warm up:
2 Rounds – 5 Burpees, 5 Strict Press, 5 V-ups
I’s, Y’s T’s 5 sets x 5 reps, 1 minute of rest between rounds
Complete the following exercises for 5 Rounds for Time. 10,8 or 5 reps of
Push ups, V-Ups, Air Squats, Jumping Lunges, Mountain Climbers, DB RDL’s, Single Arm DB Push Press (Total), Burpees, Tuck Jumps, KB Swings.
You choose your reps that will allow you to continue moving with minimal rest and finish 1 round in 2 to 3 minutes. Choose a number and use those reps for all exercises. Pushups => Box/Bench, V-Ups => Single Leg, Jumping Lunges => Lunges, KBS => RKBS
Notes: There are a lot of reps but plenty of variety so you should keep moving throughout this whole WOD, if you choose the proper rep # you will finish in under 15 minutes.
Cool down: Jog/walk/row 2:00-3:00, Foam Roll Hips/Samson Stretch,