HOME WOD

WARM UP

10 jumping jack
5 back extension
5 sit up straight arms
5 air squat
3 push up
3 sprawl

STRENGHT

SIT UP PROGRESSION
3 rds

1′ sit up
30″ grasshooper
1′ back extension
30″ grasshooper

1′ rest

WOD

8 ROUNDS

5 hand stand push up
10 pistol squat
200 meter run