Warm up: 3 in 3
Push-ups
Air Squats
Russian Twists
WoD: “Death by” …
HR push-up ladder a) From knees or wormy
Rest 5 minutes
Body-weight front squat ladder (from rack) a) .75*BW b) .5*BW
For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.
Score = Total rounds completed
MOB: Roll Quads / Lax Chest