RND1 - Warm-up 4x (6 minutes)
1 minute: rotate step touch, high knees, butt kickers, grapevine
30 seconds 10/10/10 Jumping Jack, Cross Over, Clap to Star
RND2 - 603 WOD
Day 6
5 RFT: 30 Squats, 20 KB Swing, 10 Pull up
9:11
RND 3
Jump Rope "Boxers Shuffle" 3 minutes straight.
RND 4
2 minutes each drill x2 - heavy bag
- L/R 4x then 8x fast
- L/R 4x then 8x fast
- Mixed w/kicks
30 seconds of each x2
Boxers Twist
Push up
Dips
GHD sit ups
RND6
Stretch out Mobility WOD
- Shoulder
- Hips
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