Warm up: 10 min
10-1-10
Push up
Sit up
Squat
Skill 1
Weighted lunges
10 x 10
*10 sit ups after each set
Skill 2 - 3 rounds
1:00 jump rope
10 GHD hip ext
WOD - 8 min
8 medball squats (holding medball)
8 cal row or 100 m run
8 medball sit ups (hold medball at chest or overhead)
16 medball oh presses