DATE – Monday April 7th
Warm-up: Full body dynamic warm-up
Mobility: Roll out calves, quads, and triceps
WOD A) 4 alternating sets:
A1) Tall Box jumps x 3 (1.1.1.)
A2) Plyo push-ups x 5 (jump hands up to plates or boxes)
WOD B) Complete 2 rounds for total reps/calories completed:
2 min at each station/AMRAP, 1min rest between each: (24 min)
1) Rowing (Cal)
2) Wall Balls (20/14) x 10 reps / Burpees x 10 reps
3) Pull-ups x 10 reps / Push-ups x 10 reps
4) Box jumps x 10 reps / Sit-ups x 10 reps
Start ½ the class on station #1 and the other ½ on station #3. Rotate through in order completing 2 full rounds. Each athlete will need a scrap paper to note completed reps at each station in their rest period. Coaches, use the interval clock set to 2min & 1min and complete 8 rounds.
