HOME WOD

WARM UP

10 jumping jack
5 back extension
5 sit up
5 air squat
3 push up

STRENGHT

20″ WORK / 10″ REST
3 rounds

a) sit up
b) sit up pass on obstacle
c) over head sit up (right arm)
d) floating kick
e) over head sit up (left arm)

WOD

2 ROUNDS

AMRAP 5′
work only in apnea

10 push up
10 walking lunges
5 air squat

rest 2′

400 mt run
(nasal breathe only)