WARM UP
30-60 seconds of each:
DU
OH Squat hold
Good Mornig
Ring Push Up
Downdog
Couch Stretch
Lunge Pulse
Pass Through
Burgener
This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, mobility, etc...
BUY IN
5 MIN AMRAP
Wall Sits
*every time you go higher or lower then 90° do 10 burpees
SKILL
Ring Dips
WOD
15 min AMRAP
10 Ring Dips
3 Wall Walks
20 Sit Ups
CASH OUT
500m x 5 Sprints on Rower
Work with partners, rest while partner rows
MOBILITY
Triceps
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