Warm Up
Pass throughs
1 min singles
2 rounds
5 strict pull ups
20 leg lifts
10 pushups
1 min singles
Butts & Guts
Every 2 minutes for 12 minutes (6 Rounds)
12 Sumo Stance RDLs
12 Walking Lunges
Men - Try 50#ish DBs
Women - Try 30-35#ish DBs
then:
8 Min AMRAP
6 Around the Worlds
24 Russian Twists
Weight for Russian Twists - Up to you but try:
Men - 25-35#
Women - 15-20#
Post
400 m jog for cool down
20 mirandas