Beginner HT WOD
1. X15 – Two arm bicep curl
2. X12 – Two arm squat and row
3. X12 – Two arm overhead triceps (non-vertical hanging straps)
4. X8 – Alt. forward lunge & Y fly (per leg)
5. X10 – Soft landing Jump Squats (holding straps)
6. 30 sec – Two leg foot cradle plank (perform on forearms)
7. X10 – Alt. knee foot cradle sprinter (per leg – knees under chest)
8. X12 – Foot Cradle air splits (start in high pushup plank)
9. X15 – Two arm chest press (non-vertical hanging straps)
10. X12 – Two arm chest flies (non-vertical hanging straps)
Advanced HT WOD
1. X12 – Alternating bicep curl (per arm)
2. X15 – One leg squat and row (per leg)
3. X12 – Dips
4. X10 – Two arm squat and bicep curl combo
5. X15 – Jump split squats (holding straps)
6. X10 – Foot cradle up/up/ down/ down (per side – hands to forearms)
7. X10 – Foot cradle spider-man pushup (per leg)
8. X15 – Foot Cradle Pushup & air splits combo
9. X20 – Two arm chest press (near vertical hanging straps)
10. X15 – Two arm chest flies (near vertical hanging straps)
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