WOD
Warm-up
Dynamic Warm-up/Stretches
3 Sets
5 Russian Baby Makers
5e/side Deep Squat Thoracic Rotation
15sec Supinated Dead Hang + 5 Chin-ups
6 Burpee Box Jump
(1) https://www.youtube.com/watch?v=3zStm0AgbNg
(2) https://www.youtube.com/watch?v=Kuy4F_1Kzrs
Conditioning
AMRAP in 4 Rounds (4 Minutes Work : 2 Minutes Rest) – Total 22 Minutes:
25 Abmat Sit-up
20 Wallball (20/14)
15 DB Hang Power Clean (50/35)
10 DB Burpee Box Step Over (20″)
Work through as many reps as you can during the 4 minutes, rest 2 minute, then pick-up where you left off.
DB Burpee Box Step Over: https://www.youtube.com/watch?v=7xcVekoJBOE