WOD:

“Build The Base/Flow Workout”

5 Minute bike, row, ski, or run
Then, 3 rounds of:
20 Alternating lunges
15 Bumper plate ground to overhead(moderate loading)
10 Push-ups w/feet on plate

3 Minute bike, row, ski, or run
Then, 3 Rounds of:
50 Ply skiers on plate
15 Bumper plate squats
10 Plate wraps (per side)

1 Minute bike, row, ski, or run
Then, 3 Rounds of:
100ft Overhead bumper plate carry
15 Reverse step bumper plate lunges
10 Alternating staggered push-ups on plate

Mission Fit:

14 min. AMRAP

200m Run

10 Wall Balls

10 Box Jumps