29/02 – Sunny Side Up

WARM-UP

2:00 Row

-into- 6 min AMRAP:

• 30-second Jump Rope
• 5 Dynamic Squat Stretches.
• 5 Back Squats (Build in weight)
• 4 Box Jumps (low)

STRENGTH

5 sets of 5 Back Squats @70% of Heavy Single (Week 1)

• Complete a set on the 2 minutes

WORKOUT PREP

2 sets:

• 10 Double unders
• 5 Dumbbell Front Squats (build in weight)
• 4 Box Jump Overs (build in height)

“SUNNY SIDE UP”

FIRE

For time (9min cap):

• 120 Double Unders
• 40 Dumbbell Front Squats (22.5s/15s)
• 20 Box Jump Overs (24/20)

WATER

• 100 Double Unders
• 20/16 box
• 15/10 DBs

EARTH

• 120 Single Unders
• 30 Dumbbell Front Squats (light)
• 20 Box step up and Overs