BOX
Strength-
Every 90 seconds, for 5 rounds-
1- 5 front squats
2- 5 Push presses
* Change weight as needed
Metcon-
10 AMRAP-
1-2-3-4… Strict pull ups
30 Double unders
6 Sumo DLHP 40/25kg
Plate & Dumbell WOD
Warm up-
3 rounds-
16 Hip taps
2 Burpees
4 "Yoga push ups"
2 burpees
8 Lunges
2 Burpees
Part 1-
Half kneeling Woodchop with plate/Dumbell- 4 sets of 8/8
Part 2-
For time-
9 sit ups
7 Plate/DB push press
5 HRPU
1-2-3-4-5-6-7-8-9-10 Burpee jump overs
Bodyweight
For time-
9 sit ups
9 HRPU
1-2-3-4-5-6-7-8-9-10 Burpee jump overs
