Warm Up
2 min Plank
5-1 ER Push Ups
squat routine
10 scapula push ups
5 Bridge Ups
50 Double unders
10 OH DB squats
1 min passive hang
10 ape swings or 180's
WOD 1
10 minute time cap
2 min Plank
5-1 ER Push Ups
squat routine
10 scapula push ups
5 Bridge Ups
50 Double unders
10 OH DB squats
1 min passive hang
10 ape swings or 180's
WOD 1
10 minute time cap
21-15-9
Calorie row
Burpees over the rower
Box Jumps 24/20”
6 minutes rest
WOD 2
10 minute time cap
30-20-10-ME Wallballs
Wallballs 9/6kg
Sit ups
200m run every time you drop the WB
and after each set of wallballs
6 minute rest
WOD 3
10 Minute AMRAP
15 Russian Kettlebell swings 24/16kg
15 Push ups
15 Squats
No comments:
Post a Comment