Warm Up: 

2 Rounds: 

5/5x Windmills

10/10x Arm Circles 

5/5x Plank to Down Dog with Reach Through

5/5x HIp Rockers

5x Floor or Wall Angels

5/5x Seated Feet Over the Odd Object or Dumbbell

Then…

10x Calf Stretch & Sit Back (Each Leg)

20s Chest Stretch 

 

WOD:

Full Gym-

3 Rounds

400m Run/500m Row/400m Ski/30cal AB/800m Bike (NO Cardio Equipment? 2 Minutes of Mountain Climbers or Toe Taps)

75 Double Unders (150x Singles)

50 Shoulder 2 Overhead

Rest 2mins

• Weight on S2OH should be Very Light!

 

Partial Gym-

3 Rounds

400m Run/500m Row/400m Ski/30cal AB/800m Bike / (NO Cardio Equipment? 2 Minutes of Mountain Climbers or Toe Taps)

75 Double Unders (150x Single Unders)

50 DB/KB Shoulder 2 Overhead

Rest 2mins

• Weight on S2OH should be Very Light!

 

Limited Gym-

3 Rounds

400m Run/500m Row/400m Ski/30cal AB/800m Bike

75 Double Unders/75 Lateral Jumps/40 Tuck Jumps/(No Jump Rope? 75 Jump & Tap Hips Twice Before Hitting the Ground)

50 Odd Object Shoulder 2 Overhead (Light: In 2-3 Sets)

Rest 2mins

• Weight on S2OH should be Very Light!
• Odd Object Ideas
  • Bag of Dog Food
  • Bag of Mulch
  • Gallons of Milk
  • Jugs of Water
  • Bands 
  • Large Rocks (BE CAREFUL)
  • Small Children (Make sure they are your own children, no stealing other peoples kids)
  • Boxes can go shoulder to shoulder
  • Laundry Detergent
  • Cans of Paint
  • Backpacks