WOD:

EVERY 5:00 FOR 5 SETS
15 Toes to Bar
25 Slam Balls (30/20)|(20/10)
400m Run

-Rest Remaining Time b/t Sets

HOME WOD:

DAILY-5 WARM-UP
1:00 Cardio Choice

into…

AMRAP x 4 MINUTES
30 Single Unders
20 Shoulder Taps
10 Tuck-ups

(No Measure)

BODYWEIGHT WORK:
AMRAP x 3 MINUTES
10 Slow Deadbugs
5 Plank to Push-Back

-Rest :30-

AMRAP x 3 MINUTES
10 Alt V-Ups
5 Plank to Push-Back*

1 Rep = Plank then drive hips back to “”frog”” position with arms extended and palms planted

(Score is Rounds + Reps)

WORKOUT
EMOM x 25 MINUTES*
MIN 1 – Cardio Choice 1
MIN 2 – DB Ground to Overhead (Single or Double)
MIN 3 – Sit-Ups
MIN 4 – Cardio Choice 2
MIN 5 – DB Hollow Hold (Single or Double)

*In each round, athletes should choose (2) different cardio choices.

(No Measure)

FINISHER
EMOM x 6 MINUTES
MIN 1 – Single DB Curls*
MIN 2 – :30 Single DB Press / :30 Single DB Overhead Hold