Box
Core-
5 super sets of-
30 seconds suitcase carry for each arm
2sets of unbroken T2B- 10 seconds rest between them.
Metcon-
10 Rounds for time-
6 "Devil presses" 22.5/15kg
6 Lateral burpees over bar
6 DB single arm jerk/press
Plate & Dumbell WOD
Warm up-
5 rounds of-
8 "Bird dogs"
8 Lunges
4 Burpees
4 Roll ups
Part 1-
4 Sets of 6-8 pistol squats each leg
– Scaling–
Single leg sit to stand..
Metcon-
10 Rounds for time-
4 Back & forth "Bear crawl"
6 Plate / DB clusters
8 "Russian twists"
10 Jumping jacks
Bodyweight
10 Rounds for time-
4 Back & forth "Bear crawl"
6 Burpee broad jumps
8 "Atomic sit ups"
10 Jumping jacks
