Workout of the Day

45 min AMRAP: 100 jump rope 20 box jump 20 plyo box split jump

10 rounds for time: 10 burpees 10 mountain climber 10 jump squat 10 pullups

complete the following for time: 30 kb swing 30 dumbbell curl to press 30 single kb alternating shoulder to shoulder press 30 kb reverse lunge 30 military pushup 30 mountain...

3 rounds for time: 12 kb swing  12 dip 12 box jump 12 wall ball squat 12 military pushup 12 burpees 12 dumbell step up  12 chinup 12 jump lunge...

45 min AMRAP: 20 plate overhead lunge 8 burpees 20 box jump 20 plate overhead lunge 8 chest to bar pullups 20 kb swing  

Complete for time: run 1600 meters (1 mile) 100 jump rope 12 box jump run 1200 meters (.75 mile) 100 jump rope 12 box jump run 800 meter (.5 mile)...