4 9

WARM-UP  

20 MIN

Alternating Tabata
1:    Single-unders
2:    Low Box step-ups

Remaining Time:
T Spine Roller Smash - 2:00
Super Front Rack - 1:30 each side

then
• 12 Prisoner Reverse Lunge
• 3 press + 4 push press + 5 push jerk
•10 DB or KB Deadbugs

 BUY IN 

10 MIN

Build & practice

• Box Jump-Overs (on & over)
• Double-unders
• Push Jerk

WOD

15 MIN

1-2-3- etc
Push Jerks 135/95
and
10 Box Jump-overs 24/20
30 Double-unders

OR

1-2-3- etc 
 Push Press 95/65
 and
10 Box Step-overs 20/16
90 Single-unders

BONUS

15 DB Hammer Curls
15 DB Kick-backs
Rest 60 sec
x 4