TS-WOD - PAINSTORM 4 - WEEK 1 DAY 4

PART 1 (WARM-UP) >> 1 RFT

1. 15 MINUTE ROPE SKIP

PART 2 (WOD) >> NO PARTITION (INDEPENDENCE DAY), 1 RFT

1. 50 SQUAT THRUSTS
2. 50 ROCK & ROLL JUMP (FROM STANDING, SQUAT, SIT, ROLL BACK, ROLL FORWARD, STAND, JUMP, REPEAT!)
3. 50 HINDU SQUATS
4. 50 HINDU PUSH-UPS
5. 50 PULL-UPS
6. 50 V-UPS
7. 50 YARD BEAR CRAWLS (OR ACROSS THE MAT)
8. HANGING KNEES TO ELBOWS
9. 50 LUNGES (EACH)
10. 50 PUSH-UPS