Synchronous In Class

Warm Up
21-15-9
Burpees
Sit Ups
Push Ups
Pull Ups

5×5 Bench Press
1600m Run

WOD
100 Jump Rope
10-1
Sumo Dead Lift High Pulls
Wall Balls
100 Jump Rope

Asynchronous At Home

Warm Up
4 rounds
400m
run them fast
2:00minute break between

5×10 Burpees 1 Minute Rest between sets
3×20 Sit Ups

WOD –
5 Rounds
5 Push Ups
5 Burpees
Jumping Jacks for 1 minute