04-09-2020
FITNESS
CORE STRENGTH
21-15-9
hip raises
weighted sit ups
*after every set 30” side plank each side
WOD
EMOM 20′
1.18 wallballs
2. 15 cal row /12 cal ski/15 cal bike
3. 10 one arm hang clean and jerk with a db + 8 one arm oh lunges(4 each side)
4.rest
BURNOUT
AMRAP 30′
20 burpee box jump over
30 ground to overhead
30 squat
24/20 calories bike/row
250m run with plate
Share: