Warmup:

10 Box Step Ups

10 KB deadlifts

10 PVC pass thrus

Spider-Man lunge 30’

Inchworm 30’

Duck walk 30’

Crab walk 30’

5 Box Jumps

10 Russian Swings

5 Empty bar OHS

WOD:

5 Rounds:

30 Am. Kettlebell Swings (55/35)

15 Box Jump Overs (24’/20”)

10 Overhead Squats (115/80)

Video courtesy of WOD Prep.

Use the box jumps as a chance to shake out your arms prior to jumping into the Overhead Squats.

Scaling Options:

KB weight -> 35/25 -> as needed (ELITE: 70/55)

Box height -> 20/16 -> as needed

Bar weight -> 95/65 -> as needed (ELITE: 135/95)

Cool Down:

Kneeling Shoulder Stretch on box – 2 min

Pigeon Pose on box – 1 Min per side