Skill/Strength: 3 rounds 10 bench presses and 30 sec side plank
hold each side
WOD: Every 2 mins x 10 (so 20 minutes!)
Run 100m
30 DUs (60 singles)
10 Burpees
*You will want to have 20-30 seconds of recovery each round so
adjust the DUs and burpees as needed. If you are not proficient
at DUs cut the number down. If you are good at DUs but
struggle to get the burpees in stop to get your 20-30 seconds of
rest. If you don't run fast cut that down if needed.
HOME VERSION/NO EQUIPMENT
Skill/Strength: 3 rounds 10 bench press (if you have dumbbells
or a bar) OR 10 push ups and 30 second side plank hold each side.
WOD: Every 2 min x 10 (20 mins)
Run 100m (nowehere to run? Run in place ~30 seconds)
30 DUs (60 single jump ropes if no jump rope do mock jump rope)
10 Burpees (sorry yes, you still can do those at home)
*again make sure you get 20-30 sec rest rounds should only take 90 secs
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