Warm up: 3 rounds for quality
- 200 m run
- 3 Inch Worms
- 6 Shoulder Touches
- 9 Tempo Squats (3 sec. down, 1 sec. up)
WOD 1: 5 min. time cap – 3 rounds for time
- 200 m run
- 25 Squats
WOD 2: 8 min. time cap:
- 100 Push Up[s for Time
- EMOM for minute 3 and 5: V-Ups
WOD 3: 4 min. time cap – 5 rounds for time:
- 7 burpees
- 7 squats
WOD 4: 4 min. time cap: 7-6-5-4-3-2-1:
- Squats
- Lunges
WOD 5: - 2 min. run for distance
Core: Tabata