Box
Core-
4 super sets of-
15 meters D-ball carry (in high hug)
15-30 seconds hollow
Metcon-
In couples-
For time-
150/120 cal bike
50 D-ball clean 60/40kg
– Every 2 minutes- 5 strict C2B each
– I go, You go
– Split it however you want
Plate & Dumbell WOD
Strength-
Half kneeling plate chop– 4 sets of 8 reps each side
Metcon-
For time-
120 Jumping jacks
40 OH lunges
10 Inverted burpees
40 OH lunges
120 Jumping jacks
Rest 1 minute
Repeat 🙂
Bodyweight
Every 1 minute, 6 rounds (30 minutes work in total)
1) 15 No pushup burpees
2) 20 Plank hip taps
3) 15 Burpees
4) 60-90 seconds plank
5) Rest
