TWINER & HIITPARADE

A) CROSS

WARM-UP Dynamic Warm-Up & WOD Prep

STRENGTH

Deadlift 5 x 5

WOD "TWINER"

3 Rounds For Time:

10 Lateral Burpees

20 Deadlifts

30 Sit-Ups

20 Box Jumps

10 HR Push-Ups§

B) BODY CROSS

"HIITPARADE"

8' EMOM x 3 Rounds:

1 - Box Jump Overs x 16

2 - HR Push-Ups x 14

3 - Rear Foot Elevated Split Squats x 20

4 - Ring Rows x 20

5 - Shuttle Sprints ('45)

6 - Jumping Squats x 20

7 - Single Unders ('45)

8 - Front Plank ('45)

"Don't bunt. Aim out of the ballpark."