Warm Up
3 Rounds
5 Sit Ups
5 Push Ups
5 Squats
FOCUS
Max Plank Hold
WOD
Death by
KB Swing / Run
1st min 1 KB Swing, 1 x 100 m Run
2nd min 2 KB Swings , 1 x 100 m Run
3rd min 3 KB Swings, 1 x 100m Run
etc...etc...etc
Rest 2min
Death by Box Jump / Sit Up
1st min 1 Box Jump, 1 Sit Up
2nd Min 2 Box Jumps, 2 Sit Ups
3rd Min 3 Box Jumps, 3 Sit Ups
etc...etc....etc
3 Rounds
5 Sit Ups
5 Push Ups
5 Squats
FOCUS
Max Plank Hold
WOD
Death by
KB Swing / Run
1st min 1 KB Swing, 1 x 100 m Run
2nd min 2 KB Swings , 1 x 100 m Run
3rd min 3 KB Swings, 1 x 100m Run
etc...etc...etc
Rest 2min
Death by Box Jump / Sit Up
1st min 1 Box Jump, 1 Sit Up
2nd Min 2 Box Jumps, 2 Sit Ups
3rd Min 3 Box Jumps, 3 Sit Ups
etc...etc....etc