At Survival Fitness Warm up Core circuit 3…

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?).