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Warmup
3 min jump rope
2 min double under practice
1 min partner dead hang
30 supermans
Metcon
5 min on 1 min off X 4 rds
*start where you leave off
15 KB swings 55/35 or choose
10 goblet squats
5 pull-ups
20 lunge steps no weight
Modify
* pull-ups with band/ or ring rows
* Lighter KB
* 10 air squats instead of goblets is an option also
Cooldown
Medball toss circuit with partner
4×12 front
x12 side/side
x24 leg push down
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[ut_service_column color=”#ffffff” background=”#ff6e00″ icon=”fa-tablet” headline=”Wod Advice” shape=”round” width=”full” last=”true” class=”democolor”]*always want to attack intervals with a consistent pace all the way thru to last second
*keep transition from one movement to the other consistent. Once you hit last few reps know your next change.
*you only have 5 min to work so 1 or 2 xtra reps will add to your total volume, which leads to more practice and better fitness
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