Warm Up
15 Minutes of Flexibility
training on your own.
You Choose

WOD
For Time
10-9-8-7-6-5-4-3-2-1
Jumping Squats
Sit Ups
Burpees

Warm Up
3 Rounds
200m Run
25 High Knees
25 Butt Kickers
20 Push Ups

WOD – Black Jack
20 Push Ups – 1 Sit Up
19 Push Ups – 2 Sit Ups
18 Push Ups – 3 Sit Ups
……continue pattern until
1 Push Up – 20 Sit Ups

Warm Up
3 Rounds
10 Push Ups
10 Air Squats
15 Sit Ups
15 Back Extensions

WOD
5 Rounds
20 Air Squats
20 Push Ups
20 Walking Lunge (every step=1)
400m Run