For those starting out this is the first work out that you will perform in our box.  Listed below will be movement videos on the skills you will be learning and below that you will have the WOD (workout of day).

All the movements will be taught with progression and scaling options.

Skills

Air Squat

Ab mat sit up

Push up

Kettle Bell Swing

Pull up (kipping) today we teach jumping and assisted pull up

Burpee

WOD

For time complete the following.  (scale to your fitness level)

400m run
10 burpee
20 pullups
30 pushups
40 sit ups
50 air squats