W.O.D. (workout of the day)

AMRAP in 20 min:
Farmer Carry Speed Bump-Run Back (50%BW)
(50) Alt. Rope Slams
OH Plate Carry Speed Bump -Run Back
(25) Rope Slams
(15) AB Wheel Rollouts or Standing TRX Rollouts

Warm-up

(20) Iron Cross
(20) Birddogs
(20) walking lunge w/rotation
(10/10) Single leg Glute Bridge
(:30/30) Pidgeon Stretch
(20) Cossack Stretch
(30 yard )banded walks with 5 squats every 5 yards

Strength

Explosive: lower body

5 sets x 5 reps

Seated box jump

Box Squat  (5 x 5)

– no bands no chains
– 55-65% of 1 rep max

– wide feet knees out
– hips out on descent
– 1 sec per rep
– short rest

Amrap in 10 min

10 dumbbell thrusters 35/25#
10 weighted step ups 35#/25#
10 burpeesTabataAbs: coaches pic

Angie

For Time: 
100 pullups 
100 pushups 
100 situps 
100 air squats