2-23-12

Quick and INTENSE!!!

Warm up: 8 min
4 burpees
4 push ups
4 box dips
4 squats

Skill: 4 min
Rope jumping pull ups
5 reps 20 sec rest

4 x 4 min AMRAPS
#1
Max dip hold
10 air squats

#2
Max leg raise hold
10 kb swings

#3
10 box step ups (5/5)
10 push ups

#4
10 Lunges (5/5)
5 box dips