4 1

WARM UP

 Easy rounds, focused on quality, in 10 minutes

any order

150m Row
10 Goblet Squats
50 single unders → 15 plate hops
6 DB Press Alternating each arm (12 total)
20s Star Plank Each Side
10 Scap Pull-ups

Buy in

Adductor Smash - 1:30 each side
Couch Stretch - 1:30 each side
Pass thru  --  rotator prehab

WoD

For time:

1k run/row

then

5 rounds
15 Box Jumps 24/20
          SUB - 12 Bx J 20/16
15 Thrusters 45/35
          SUB - 12 thr
35 Double-under
          SUB - 20 D-unders (attempts)→ 50 S-unders

Finisher 

25-20-15-10-5

ABmat OR GHD Sit-ups

Supers OR Hip Extensions

===

Goals