41620

QWOD//

For Time

5 Rounds

10 Burpees

10 Air Squats

then Run 800m

then 5 more rounds of

10 Push Ups

20 Split Jumps

Warm-Up

5 pause squats. 10 air squats. 10 squats fast

butt kickers. Skipping. Quad stretch. Leg swings.

caraeoca. 10 groiners. Figure 4 stretch. Clappers

fast high knees 4x20 steps

push-ups/split jumps- 1/4. 2/6. 3/8. 4/10

Kids//

10 minute AMRAP of

push ups

sit ups

squats

tuck jumps

forward rolls

switch movements are any time, but count every single rep!