Functional Fitness

Warm up:

400m Easy jog

into:

2 Rounds for quality:
6 Paused air squats
4 Single arm KB deadlifts each arm
2 Inch worm + push-up

WOD prep:
200m Run

into:

10 Air squats
10 Box jumps
10 Sit-ups

Conditioning:

30 min EMOM:
Min 1: 200m Run
Min 2: 15 Box jumps 24/20in + max Push-ups
Min 3: 200m Run
Min 4: 15 KB Goblet squats + max KB Swings 1 x 24/16kg
Min 5: Rest


Accessory:

Every 2 min x 3:
30 sec Reverse plank
10 Side plank lateral raises R
10 Side plank lateral raises L