Whiteboard Brief: Warm-Up: 2 RDS Tabata StyleButt KickersHigh KneesToy Soldier KicksSquats with 2 Second Hold in BottomBodyweight Russian TwistsWOD 1: For TimeBuy In: 250m Run (or 1:15 Run or Jog in Place)5 Rounds:10 Lunges (10/10)10 Air Squats10 Sit-Ups Cash Out: 250m Run (or 1:15 Run or Jog in Place)WOD 2: Core Cash Out3 x 20/20 Russian...Read More

Whiteboard Brief: Warm-Up: 2 RDS Tabata Style Butt Kickers High Knees Toy Soldier Kicks Squats with 2 Second Hold in Bottom Bodyweight Russian Twists Build: Legs 4 sets: :30-:60 Wallsit 7 reverse lunges (right leg) 7 Reverse Lunges (left leg) :15 sec Squat Hold at Parallel rest :90 b/w sets Conditioning: 10-9-8-7-6-5-4-3-2-1 Single Arm Overhead...Read More