Warm-up
2 minutes of jump rope then:
10 DB Deadlift (light)
10 Ring rows
10 Push-ups
10 Sit-ups
10 Supermen
10 Dips
1 minutes of jump rope
Stretching and discussing class for the day
Strength/Skill
Back Squat 5-5-5-5-5 reps
WOD
As many rounds as possible in 15 minutes of:
200m Row
10 DB Thursters
20 Box Step-ups (w/DB’s from thrusters)
10 Pull-ups
Recovery
10 min. Yoga sequence
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