WARM UP:
3 Rounds
10 Air squat
10 Sit up
10 Empty deadlift
5 Burpees
WOD
AMPAP:20 min
2-4-6-8-10-12-14-16-18-20 Cals row or air bike
After each round
5 Deadlifts + 5 Squat cleans + 5 Burpees over
Barbell weight: 40kg / 35 / 30 kg
can sub row for airbike and barbell for Dual dumbbells.
ABS
1. Out Situp
3 x :30
2. Alt. Knee Tuck Twist
3 x :30
3 .Seated Alt. Toe Reach
3x :30
4. Side Hip Raise
3 x :30
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