WARM UP:
2 rounds:
20m Bear crawl
20m Burpee broad jump
10 push ups
GYMNASTICS:
EMOM 10 alt:
40″ on – 20″ off
Chin up / scaled chin up hold w/band
Pike push up
CONDITIONING
AMRAP 5
10 Box jump
5 HSPU / scaled HR push ups
rest 2 min
AMRAP 5
10 single DB Hang Clean&Jerk alt 12.5Kg Rx
5 Burpee over DB
AEROBIC CAPACITY
10 rounds:
20 Cal machine
25 DU (50 SU)
30 Air squat
Finisher Plank 1 min
Comments