Box
Squat-
Bulgarian split squat- 4 sets of 10 reps each leg
Metcon-
For time-
25 wall balls
25 Box jumps
25 wall balls
25 T2B
25 wall balls
25 Sumo DLHP 32/20kg
25 wall balls
25 Burpees
Plate & Dumbell WOD
Warm up-
Tabata this- 3 rounds-
– Plank
– Hip taps
– Hollow
– Lunges
Part 1-
Pistol squats- 5 sets of 6 reps each leg
– Scale- single leg sit to stand
Part 2-
Every 2 minutes- 6 rounds-
12 Sumo DLHP with Plate/DB
9 Pushups
6 Burpees jump overs
Bodyweight
Part 1-
Pistol squats- 5 sets of 6 reps each leg
– Scale- single leg sit to stand
Part 2-
Every 2 minutes- 6 rounds-
10 Lunge-Lunge-Squat
8 Pushups
6 Burpees jump overs
