Box
Bodyweight-
Shoulder taps in handstand- 4 sets of 12 reps
Strength–
DB curl & press (in lunge)- 4 sets of 10 reps
Metcon-
In couples-
3 rounds of-
60 seconds AMRAP for each of- Calories on Bike
Rest 2 minutes
3 rounds of-
60 seconds AMRAP for each of- Calories on Rower
Rest 2 minutes
6 Min AMRAP-
Burpees… i go- you go
Plate & Dumbell WOD
Warm up-
4 rounds-
16 hip taps
12 Jumping jacks
8 Sit ups
6 ground to OH
Core-
4 Super sets of-
30 Flutter kicks
30 seconds hollow
30 Flutter kicks
Metcon-
For time-
50 "Devil presses" plate/DB
– Every 2 minutes (include- 0:00)- 20 Jumping jacks
