Box
Core-
6 sets of-
9-15 Floor wipers
Metcon-
21 AMRAP-
12 HPC 50/30kg
9 Thrusters
6 Jerks
3 Rope climbs
Plate & Dumbell WOD
Warm up-
Tabata this- 3 rounds-
– Plank
– Hip taps
– Hollow
– Lunges
Part 1-
Pistol squats- 5 sets of 6 reps each leg
– Scale- single leg sit to stand
Part 2-
Every 2 minutes- 6 rounds-
12 Sumo DLHP with Plate/DB
9 Pushups
6 Burpees jump overs
Bodyweight
Part 1-
Pistol squats- 5 sets of 6 reps each leg
– Scale- single leg sit to stand
Part 2-
Every 2 minutes- 6 rounds-
10 Lunge-Lunge-Squat
8 Pushups
6 Burpees jump overs
