Warm-up: 20-16-12: Calories on Rower (Sub 2X DUs, 3X Singles) , Russian KB Swing, Hand release Push up.
Strength: Front Squat 9-7-5-3 (Increase load with each set), if you have limited weights or just dumbbells, accumulate 100 Front Squats with whatever weight you have
Stamina: 4 Rounds, not for time: 25x Slam Ball, 12x Burpee – Box jump, 200m Farmer carry. If you don’t have this equipment, Perform 4 Rounds: 25x Star Jumpers (touch the ground and jump like a star), 12x Burpee Couch Step Ups, Carry your dog or something odd
WOD: 20:00 AMRAP:
- Lunge Steps (if you have a weight, use it!)
- Kettle Bell swing (if you don’t have one do 20 Squat Thrusts (https://www.youtube.com/watch?time_continue=8&v=fysU2ldlXSY&feature=emb_logo))
- Run 50m after Each set
Cool Down: 5 Sets: 1:00 on/off Wall Sits