Body Weight Workouts - Series 2, Week 2, Day 7

WORK:
Perform 60 seconds of max reps of each of the following:
Double Unders
Flutterkicks
Air Squats

Rest for 2 minutes before moving to the WOD

INTENSITY:

Five rounds for time of:
Sandbag Squat Clean, 20 reps
Sandbag Split Squat Jumps, 20 reps (1 leg, 1 rep)

If you do not have a sandbag or at least a 20lbs weight, perform:

Five rounds for time of:
10 Dips
15 Burpees
20 Split Squat Jumps

RESET:
Rest no more than 4 minutes after the INTENSITY

Perform 60 seconds of max reps of each of the following:
Double Unders
Flutterkicks
Air Squats

Body Weight Workouts - Series 2, Week 2, Day 5

WORK:
10 minutes of leg and hip work. Work on 60 second holds and ROM with center splits, squat bridges, samson stretch, high kicks, etc.

INTENSITY:

Three rounds for time of:
50 Double-unders
40 Sit-ups
30 Sandbag Cleans
20 Pull-ups
10 Handstand push-ups

RESET:
100 Suspended Mountain Climbers (1 leg, 1 rep)*

*If you do not have a suspension system, do 100 standard 4-count Mountain Climbers.