Warmup
3 Rounds not for time
30 Single unders or double unders
5 Push up
5 V-up
10 Alternating weighted arm circles (palm up on way up, palm down on way down)
30s hang from pull up bar OR childs pose
6 Push press with an empty barbell
6 Light kettlebell/dumbbell strict press (6 reps on each arm) with light weight
Workout
5 Rounds For Time of:
10 Shoulder-to-Overheads, 50/35kg
15 Sit-ups
20 Box Jumps
Scale
5 rounds for time of:
10 Shoulder-to-Overheads, 40/30kg
15 Sit-ups
20 Box Jumps
Substitutions
shoulder to oh -
bag/kb/db or push ups
box jumps -
step up / chair step ups (10 each leg)
Accessory
3 Rounds:
1 min plank hold center
1 min plank hold right side
1 min plank hold left side
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