Box
Squat-
Back squat- 8-6-4-2-4-6-8
Metcon-
12 AMRAP-
12 HPC 70/45kg
16 Box jumps
18 HRPU
Plate & Dumbell WOD
warm up-
Tabata this- 20 work / 10 rest-
Air squat
Slow "Good morning"
Sit ups
Push ups
– Total of 3 rounds
Strength-
5 super sets of-
20 Bent row with plate / DB
20 Hollow pull overs
– rest 30-60 seconds.
Metcon-
For time-
30-25-20-15-10-5-
Jump overs
Push ups
Sumo DLHP
Bodyweight
Core-
5 sets of-
20 hollow rocks
15 sit ups
20 seconds hollow
Metcon-
For time-
30-25-20-15-10-5-
Jump overs
Push ups
No push up burpees
