Warm Up
200m Run
20 Squat round arch
10 Role overs
10 Bird Dog
20m Bear Crawl
Metcon
3x8 min workouts
1/ 3 rounds for time
Cal Row 30/25
30 Wall Balls 9/6
2 min rest
2/ 4 min EMOM x2
1- 10 ups straight
2- 10 ups up
3- 10 ups side
4- combo burpee
2 min rest
3/ 5 rounds for time
Run 400m
30 Sit ups
Core
3 Rounds for Time
30 Hollow Rocks
30 Alt V sit
30 Russian Twist
20 Butterfly sit up
1min Plank
Cool Down
Cobra
Up/Down Dog
Cat/Cow
German Hang
Couch
留言