STRENGTH / FOUNDATION
12X1:00:
1) :30 SIDE PLANK L/R
2) 30 LOW PLANK LEG LIFTS
3) 10 BIRDDOGS L/R
4) 15 SUPERMAN
WOD
NO CAP:
50 SLAM BALL OR WALL BALL OR SWING
40 BURPEE
30 BOX JUMP OR MED BALL STEPUP
20 CLEAN AND JERK (CHOOSE WEIGHT)
COOL DOWN
HOMEWOD
12X1:00:
1) :30 SIDE PLANK L/R
2) 30 LOW PLANK LEG LIFTS
3) 10 BIRDDOGS L/R
4) 15 SUPERMAN
THEN,
30 GOOD MORNING
30 SQUATS
40 BURPEES
30 REVERSE LUNGES
30 TUCK JUMPS