STRENGTH / FOUNDATION
12X1:00:
1) :30 HANDSTAND OR :45 HIGH PLANK HOLD
2) :20 SIDE PLANK + :20 OTHER SIDE
3) 10 BIRDDOGS L/R
WOD
AMRAP 12:00:
9 DEADLIFT 185/135
15 BUMPER PLATE OVERHEAD SQUAT 25/15
21 DOUBLE UNDERS / 32 SINGLES
COOL DOWN
HOME WOD
AMRAP 12:00:
5 25FT SHUTTLE SPRINTS (DOWN FORWARD, BACK BACK WARDS)
15 STRAIGHT ARMS UP AIR SQUATS
30 JUMPING JACKS