I hope you enjoy this little “chipper” as much as I do! For the skill, use a plate to place on your back for the slap planks and plank up downs for weight. For the wod, go through all the movements (completing one before moving onto the next exercise) as fast as you can, finishing before the time is up!
Warm-up:
20 jump squats
10 HR push ups
20 jumping lunges
10 regular push ups
Skill:
4 rnds:
30 sec. weighted slap planks
-rest 30 sec-
30 sec. weighted plank updowns
-rest 30 sec-
WOD:
For time (25 min cap):
100 KB swings
80 wall balls
60 burpees
40 HR push ups
