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BWOD #239

Dynamic Warm Up

Circuit 1

High Knee Run (30 Seconds)

Jumping Jacks (30 Seconds)

Repeat

Single Hand Chest Tap Push Ups (45 Seconds)

Air Squats (45 Seconds)

Repeat

Hanging Knee To Elbow (1 Minute)

Circuit 2

Jump Squats (30 Seconds)

Mountain Climbers (30 Seconds)

Repeat

Walking Lunges (45 Seconds)

Pull Ups (SUB: Kipping Pull Ups, Assisted Pull Ups) (45 Seconds)

Repeat

Plank (1 Minute)

Circuit 3

Burpees (30 Seconds)

Single Leg Box Jumps (30 Seconds)

Repeat

One Hand Push Up (SUB: Archer Push Up, Single Hand Chest Tap Push Up) (45 Seconds)

Sumo Walks (45 Seconds)

Repeat

L Seat (SUB: Roman Chair L Seat) (1 Minute)

X2 ROUNDS!

GO! GO! GO!