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WEDNESDAY!!!!!
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Warm Up:
-10 Min. Stretch
-6 Minute Punching Bag work on floor aka Ground and Pound



WOD#1: Conditioning
-Intervals- 4 Rounds

• Minute 1- Jump Rope
• Minute 2- Ring Pull Ups
• Minute 3- Row
• Minute 4- Rest

WOD#2: Strength
-30 Minute As Many Rounds As Possible

• 3 Burpees to Pull Ups
• 2 Snatches from the Ground (95/65)
• 1 Handstand Pushup

COOL DOWN: Core.
30-20-10

• Hanging Knee Raise
• Lying Leg Lifts

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