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WOD | 1242015

Warm up
4 Mins Rope
30 Burpees
20 Dive Bombers
10 max height vert jumps
3 Mins Squat w Prying
10 Mins Pushup
Every 15 Secs for 10 Mins.....2-5 Pushups. Idea is to be able to do outstanding reps fresh or tired. Post the number you did each 15 seconds as score. If you start at 5 and end at 2 your reps count is 2. The goal should be consistently doing 5 for the 10 mins
30 secs on, 30 secs off.....4 sets...Max Rep Ring Rows
rest 1
30 secs on, 30 secs off...4 sets Max rep Jumping Lunges
rest 1
30 secs on, 30 secs off...4 sets max rep Squats

Post total reps and also in notes indicate reps individually for Ring Row, Lunges and squats
Mid line work
4 x 1 Min Plank w weight on Back....AHAP
2 min: Bridge
3 min each: Banded single leg flexion with external rotation
2 min each:Triple bully


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