Warm up
50 Double Unders
1 min plank
20 Samson stretch
30 side side swing
30 sec bottom push up.
20 butterfly sit ups
10 broad jumps
1 min handstand
5 muscle ups
or 5 pull ups / 5 dips
2 rope climbs
WOD
5 intervals 2 minutes on 2 minutes off
50 Double Unders
1 min plank
20 Samson stretch
30 side side swing
30 sec bottom push up.
20 butterfly sit ups
10 broad jumps
1 min handstand
5 muscle ups
or 5 pull ups / 5 dips
2 rope climbs
WOD
5 intervals 2 minutes on 2 minutes off
AMRAP
30 Double unders
15 Wall balls
after the last interval rest 2 minutes then
5 intervals 2minutes on 2 minutes off
AMRAP
10 Burpee box jumps 20”
20 Cal row
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