21-11-2019

FITNESS

CORE STRENGTH
Team of 2:

100 Med ball sit ups
60 leg raises (partner A hold the foot of partner B
change every 30 reps)

2′ plank hold(partner A put his/her feet over
partner B Change every 1′)

Skill:hspu/hanstand hold

WOD
Amrap 14′
12 burpee pull up
12 hspu
12 cal bike

BURNOUT

EMOM 9′
-40” hollow
-40” russian twists
-40” seated leg lifts over medball

AMRAP 20′
14 burpees
14 weighted step ups
14 curl and press
14 slam balls
14 sit ups