Warm-up:
- 4 x 1:00 jump rope (singles, one leg x 2, singles)
- 4 x 1:00 alternating plank/ wall sit
Push Press
- 5 x 8 (first 2 sets @ 65#, last 3 @ 75#)
8 Rounds:
- 20 walking lunges w/ 25# dumbbells
- 10 GHD sit-ups
- 5 goblet squats w/ 25# dumbbell
WOD:
- 500m row
- 100 jump rope
- 1 minute rest
- 500m row
- 30 step ups (24″)
- 1 minute rest
- 500m row
- 25 sit-ups