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WOD:

1) Alternating Jumping Lunges: 5 Reps/side Every 1:00 x 10 sets

Warm-up as needed. Focus on jumping as high as possible in between each rep as you transfer to the other leg. Alternate sides each rep.

2) Double Bent Over Dumbbell Row: 10 Reps Every 1:00 x 5 sets

This is a running clock, your first set of rows starts at the end of the last set of Box Jumps. Load as heavy as possible. Keep the movement strict. Use your box as a base for your hand, both feet on the ground.

3) Active Pull-up Bar Hang: 30 Seconds Every 1:00 x 5 sets

This again is a running clock, and builds from the Dumbbell Rows. All in total parts 1-3 should take 20 minutes. For this make sure your scapulas are engaged into a solid hanging position. If you can’t hold for 30 seconds straight, work to accumulate 30 seconds each minute.

4) 10 minute AMRAP:

10 Ball Slams 40/30

10 Abmat Sit-ups

10 Burpees

Extra Work:

5) Front Plank: Accumulate 3 minutes

Keep track of total time and attempts to complete.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE