Warm Up
5 Push-up to Down Dog
10 Cossack Squats
5 Up-Downs
10 Tuck Jumps
10 Lunges (hand at the shoulders)
2 Rounds
Spesific Warm Up
EMOM 10
Odd: 5 Banded Pull Ups
Even: max Push Ups in 15 seconds
1 Round
5 Burpee Box Jumps Over
10 DB Overhead Walking Lunges(Light Weight )
5 Toes-to-Bar
CONDITIONING
6 Rounds For Time
10 Burpee Box Jumps Over
20 DB Overhead Walking Lunges (22,5/12,5)
10 Toes To Bar
1 Min Rest Between Sets (if you need)
Comments