WARM-UP, 12min:
Jump Rope1 minute , then 1x10ea
Leg Swing
Supine Scorpion, https://youtu.be/Y7t7F-iOtmY
V-Roll, https://youtu.be/_JAMS8OXbyM
Prone Scorpion, https://youtu.be/NKmUc6KslDY
Step Up
Grasshopper, https://youtu.be/pc3m6fheBO0
B. Inchworm Complex 4X: Inchworm + Up Dog to Downward Dog https://youtu.be/7ji93kghQlcC.
C. Burgener PVC/ Barbell Snatch Warm-Up: https://youtu.be/mWffzvDGeg4
II. WOD: “Heartbreak Valentine”
In 3min AMRAP:
Sit Ups
-Rest 1min-
In 6min AMRAP:
Wallball shots 10′, 20/16 pound ball
-Rest 2min-
In 9min AMRAP:
10 Kb Swings 24/16 & 10 KB Deadlifts
-Rest 3min-
In 12min AMRAP:
Muscle Ups
or
10 Pull-ups
10 Dips
