Box
Squat-
3 sets of 10 cyclist goblet squats
3 sets 0f 6/6 RDL
Metcon-
3 rounds for time-
44 Double unders
33 Russian KBS 32/20kg
22 HRPU
Bodyweight
10 rounds for time-
5 Burpees
7 "Yoga push ups"
9 Sit ups
30 Side to side jumps
Cash out– 300 Flutter kicks
Plate & Dumbell WOD
Warm up-
5 rounds-
5 sit ups
5 Hollow rocks
5 Squat jumps
5 "Good mornings"
Core-
6 rounds of- 30 Seconds work / 15 seconds rest-
– Weighted Hollow flutter kicks – hold plate/DB with straight arms
– Plank
Metcon-
10 Rounds for time-
5 Plate / DB deadlifts
7 Sumo DL high pull
9 Push presses with plate/DB
30 Side to side jumps
