Warm Up :
2-3 Rounds :
10 Alt. Dead Bugs
20 Mountain Climbers
5 Straddle Stance Air Planes
Strength :
3-5 Sets :
12-15 DB'S Floor Press
5-8 C2B Supinated Weighted PU (Band/Weight As Needed)
Metcon :
0:00-4:00
50 Thrusters 45/35
4:00-8:00
50 Burpees Over The Bar
8:00-12:00
50 DB Box Step Ups 22.5/15
Home WOD :
Warm Up :
6min EMOM :
1st – 20-45sec Hollow Hold
2nd – 20-45sec Wall Squat
3rd – Max Cat Cows
Strength :
2 Rounds :
3min AMRAP : 6-10 One Arm Row (Each)
3min AMRAP : 6-10 Single Leg Glute Bridge (Each)
All Done With : 1sec Top,2sec Down
Metcon :
7min AMRAP :
Burpees
*Use a 10/6kg back pack or a weighted vest
