Warm Up (7.00-7.12am)
50 up
1 min handstand
2x crab walk
10 wall squats
20 kip swings
10 scapula push ups
1 min bottom of the squat
Strength
EMOM 5 mins (7.15-7.20am)
5x
A1) 5 shoulder to OH
A2) 1 wall walk
WOD
(7.25-7.40am)
3 x
3 mins work / 3 mins rest
500m Row
Max. burpees
then (7.45-7.59am)
3 x
2 mins work / 2 mins rest
40m OH DB Walking Lunge
Max. air squats
NB: 40m = 4 lengths b/w yellow poles
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