In WODs

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Hero Wod “Rankle”

20 min Amrap
6 Deadlifts (225/155lbs)
7 Burpee Pull-ups
10 KB swings
200m run

**modified version**
12 KB/DB/light BB Deadlifts (use whatever weight you have at home)
7 Burpee box jumps/step-ups
10 KB/DB swings
200m run or a 1 min of JJ/mountain climbers/bike/row/jump rope/run in place  

Cash out:
40 Standing side crunches (ES)
1:00 min plank hold
30 Standing side crunches (ES)
1:00 right side plank
20 Standing side Crunches (ES)
1:00 left side plan
10 Standing side Crunches (ES)

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