Warm up :
30 On / 20 Off / 3 Rounds:
- Shuttle Run
- Ball slams
- Plank
Gymnastics:
Every 90s x 9
A. 12 / 9 Hand release push ups
* Remaining time Max plank
B. 10 Pull ups / 8 Chins ups
* Remaining time max pull up hold or chin up
C. 5 / 3 Wall walks
* Remaining time max facing the wall or handstand hold
WOD : ( cap18 )
50- 40-30-20-10
- Sit ups
- Air Squat
- Skipping Rope
* 10 Cal machine after each set
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