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!


20 jump squats

10 HR push ups

20 jumping lunges

10 regular push ups


4 rnds:

30 sec. weighted slap planks

-rest 30 sec-

30 sec. weighted plank updowns

-rest 30 sec-


For time (25 min cap):

100 KB swings

80 wall balls

60 burpees

40 HR push ups