wod-saturday
WARM UP
3 ROUNDS / 30 SEC EACH
Jump Rope
Plank Jacks
Alt Lunges
Prisoner Squat
Burpees (slow Round 1, medium Round 2, fast Round 3)
WITH A PARTNER (A + B)
2 ROUNDS As Fast As Possible (while A runs, B jumps rope, then B runs, A jumps rope, 2 times)
A: Run 400 m or 2 MINS
B:  Jump rope
REST 1 MIN
30 MIN AMRAP (each partner does both movements before you move to the next set of movements.  One partner completes reps, the other does max effort).
A:  20 Deadlifts (barbell, KB)
B:  cross body mountain climbers
A: 20 step ups / box jumps
B:  high low plank
A:  20 Dumbbell thrusters (hold each head of the DB in each hand)
B:  Russian Twists
A:  20 Plate Burpees
B:  Hollow Rock
A:  20 Alt One Arm KB swing
B:  forearm plank jacks
SOLO WORKOUT:
2 ROUNDS AFAP
RUN 400 M
Jump Rope 2 MINS
REST 1 MIN
30 MIN AMRAP OF ABOVE, DO 50 REPS of ALL NON WEIGHTED MOVEMENTS