WARM UP:
2:00 jumping rope
2 rounds:
10 pvc pass throughs
10 good mornings
10 lunge to instep
20 line drills
-front/back
-left/right
20 jumping jacks
10/10 single left jumps
10 downward dog toe taps
10 push ups with shoulder tap
Support Your Local Box WOD 2
for time (15:00)
RX
100 double unders
21 burpees
75 double unders
15 burpees
50 double unders
9 burpees
Scaled
50 jumping jacks
15 burpees
35 jumping jacks
12 burpees
20 jumping jacks
9 burpees
4 supersets:
6/6 isometric lunge to :05 hold
1:00 bear hug hold
15 floor presses
10 tempo, weighted good mornings 5551 (:05 down, :05 pause, :05 up, :01 pause at top )
•Floor presses:
Dual dumbells
Dual kettlebells
Single barbell
Single slamball
Single loaded odd object
