Warm up : (7 :10 min)
30 sec on / 15 rest / 9 rounds:
- Machine
- Plank
- Skipping rope
Strength: 9min
Every 90s / 6 sets:
- 2 Front squat
- 1 split jerk
Accessories:
3 sets:
- 12 bench press DB
- 10 Alt renegade row with push ups
- 12 V-ups
For time : 18 min
- 40 cal machine
- 40 DB box step over
- 40 skipping rope / jumping jacks
- 30 lateral burpees over the bar
- 30 power clean
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