WU
-1’ Machine
-10 Air squat
-5 Inchworm to push ups
-50 Skipping rope
-20m Bear crawl
-5 Empty bar deadlift
STRENGTH
For time:
21 - 18 - 15 - 12 - 9
-Bend over rows
-DB bench press
-DB flies
WOD
21 - 15 - 9 - 6
-DL
-HSPU
*Every round:
*250m
CORE
TABATA 30”/ 20” x12
-Single leg v-ups
-Russian twist
-Leg raises
-Side twist
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