Body weight complex

1. squat JUMPS, 2 reps

2. Squat thrusts, 2 reps

3. Chest slap push-ups, 2 reps

4. Mountain climbers, 4 reps

➡️ NOTE- be advised some movements are not for everyone (age/ ability level/ coordination) & could be modified. Start slow and work your way up in volume (sets/ reps/ intervals/ etc.)

Add it with some weights or cardio (running/ bike/ rowing/ jump rope/ etc) to mix it up.

👉🏽For more information on how to properly execute this movement or on online or live personal strength training contact us today👈🏽

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Warm-up 

Gymnastic warm-up #4

2 minutes jump rope

1. OHS

2. Good mornings

3. Strict TTB or v ups

4. Strict ring dips to true support or ultra-deep dips

5. Ultra-wide underhand grip pull-ups or band rows

WOD

Complete the following:

4:30 minute run

20 walking lunge + rotation

3:30 minute run

30 walking lunge + rotation

2:30 minute run

40 walking lunge + rotation

Warm Up 

Body weight warm up #2

3 rounds of:

1. 10 mountain climbers

2. 10 super rocks or superman

3. 10 flutter kicks

4. 10 tucks

5. 10 explosive reverse lunges

6. 10 lateral lunges

7. 10 ring rows/ TRX/ sheet/ bands

Partner WOD

20 minute TAG

8 KB/DB squats

6 KB/DB snatches 

6 KB/DB swings