WARM UP
30” / 20” x 6 :
- Machine
- Inchworm
- Dead hang
GYMNASTICS TRIPLE WODS
A. 20 - 18 - 16 - 14 - 12
- DB bench press
- Chin ups / Ring row
- Push ups
B. 40” / 20” x 12 :
- Elbow Plank
- Spider man plank
- Back Extension
- Side plank each side (20”)
C .EMOM
Every 5’ for 20’ :
- 300m
- 12 KB goblet Squat
- 12 knees to elbow / DB Sit up
Comments