Parter Warm Up:
On a 5 Minute Clock:
Set 1: 100m Jog, Ski, Bike, Row / 10 Alternating Reverse Lunges
Set 2: 10 Sit-ups / 10 Push-ups
Set 3: 10 Med-Ball Chest Passes With Partner
Set 4: 10 Synchro Air Squats
Skill Work:
On a 3 Minute Clock
1 Minutes Max Burpees to Target
Then
2 Minutes Max Single-Leg Squats
WOD:
Every 5:00 x 5 Rounds:
200m Run
10 Candlesticks
10 Ball Slams (20/14#)
10 Burpees
200m Run
Intermediate:
Every 5:00 x 5 Rounds:
200m Run
10 Candlesticks
10 Ball Slams (20/14#)
10 Burpees
200m Run
Beginner:
Every 5:00 x 5 Rounds:
200m Run
10 Sit-ups
10 Ball Slams (14/10#)
10 Air Squats
200m Run
Movement scaling options:
Run: 100m Run, 450m C2 Bike
Candlesticks: Hand-Assisted
Ball Slams: Reduce Loading
Burpees: Up Down, Burpee No Jump
Cool down:
3 Sets:
30 Seconds Foam Roll Quad / Side
30 Seconds Couch Stretch / Side
30 Seconds Alternating Leg Crossovers