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​THURSDAY!!!!


Warm Up:
-Stretch
-1 mile Row



WOD#1: Conditioning (Full Body).
-9 Rounds FOR TIME

• 4 Handstand Pushups
• 8 Box Jumps (30 in.)

WOD#2: Strength (Arms)-Heavy on the dumb bells.
-3 Round Superset

• 15 Ring Curls
• 15 DB Hammer Curls

• 15 Ring Tricep Extension
• 15 DB Skullcrushers

COOL Down: ABS/Core. Go as fast as you can to do the 4 movements within the 90 secs. Repeat for 4 total rounds.
-Every 90secs for 4 Rounds:

• 10 V-Ups Sit Ups
• 10secs Hollow Hold
• 10 Lying Leg Lifts
• 10secs Hollow Hold 

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