At Survival Fitness.
Warm-up
Core circuit, 3 rounds, 5 exercises per round, 1 minute per exercise, 1 minute rest between rounds.
Choose from:
- Russian twists with a KB
- Bicycles
- Scissor kicks
- Boats
- V-ups
- Side plank (30s each side)
- Prayer crunch
- Mountain climbers
WOD
- 25 One arm push press each side (25#)
- 15 Dead lifts (135#)
- 25 Box jumps (28″)
- 50 Jump pull-ups
- 150 Medicine ball clean and press (20#)
- 100 Front squats (20# medicine ball)
- 75 Tuck jumps
- Run 800m
I got through 83 of the front squats in 33 or 34 minutes (I think that was our time?).
