Box
Aerobic Capacity-
then 2 rounds of-
5 Minutes AMRAP-
15/12 cal row
5 Burpees
rest 1.5 minutes
5 Minutes AMRAP-
15/12 cal bike
5 burpees
rest 1.5 minutes
5 Minutes EMOM-
2 rope climbs every minute.
Plate & Dumbell & Bodyweight WOD
Warm up-
3 sets of-
12 "Mountain Climbers"
8 Squats
6 Broomstick Deadlifts
4 sets of-
2 rounds of "Burgener warm up"
8 sit ups
Metcon-
10 Rounds for time-
5 Power snatches
5 squat snatches
5 OHS
10 Russian twists with Plate / DB or Sit ups
