Warm-up
Spend 2 minutes in Z1
Dynamic warm-up
Then, 3 rounds
10 KB deadlifts
10 Russian KBS
10 push-ups
Mobility
Hamstring and front rack mobility
Burn Strength
5 rounds
15 GHD sit-ups
:30 hold (facing up)
15 Russian KBS (heavy)
Rest 1:30
Burn WOD
16 min AMRAP
15/12 cals AB
30 mountain climbers
15 box jumps
30 plate hops
Plate hops are done as fast as possible. Move from having both feet on the ground on either side of a 25# plate and slightly behind to having both feet on top of the plate. Get the 30 done as fast as you can.
