WARM UP

2min Cardio of choice
3min AMRAP:
30 jumping jacks
20 ski jumps
10 sit throughs

Cardio Options:

Any Machine or Run on spot (High knees, butt kickers), Up Downs, Burpees, Jump Rope, Step back Reverse Lunges etc

BUILD STRENGTH: FULL BODY

18MIN AMRAP
20 db front squat
10 burpees

-Straight forward grind work
-Aiming to hit a round every 2 mins, depending on db weight
-Unbroken for the first half of the wod, short single breaks per movement in the second half

WORKOUT: FULL BODY

E3MIN FOR 5 SETS:
10 sit ups
20 hollow rocks
30 bicycles

-Sit ups unbroken, rocks+bicycles may break in the later rounds
-Aim is to get the work done in about 2mins, rest the remainder