Core work
15 minutes of
10 GHD or
Weighted sit-ups
10 hanging or lying
Leg raises
30 sec hollow rock
30 sec plank hold
WOD
For time
With one plate
40 plate push press
50 ground to overhead
60 plate deadlifts
70m lunges with plate
5 sets
10 hammer curls
12 skull crushers
WOD
5 rounds
400m run
40 air squats
Tabata abs
Plank holds
Reverse crunches
Russian twists
Single leg V-up
WOD
Amrap in 8 minutes
15 wallball shots
10 pushups
Rest 2 minutes
Amrap in 8 minutes
15 heavy jump ropes,
50 double unders, or
50 singles
15 plate ground to OH
4x200m running sprints
rest 90 seconds
rest starts when last
person crosses finish
line
WOD
EMOM for 20 minutes
Odd minutes
20m sprint
15 kettlebell deadlfits
Even minutes
10m walking lunges
10m sprint
10m walking lunges
10m sprint
4 sets
5-7 floor chest presses
10 inverted bar rows
10 chest flys
WOD
repeat 5 times
amrap in 3 minutes
3 burpees
6 kettlebell swings
9 air squats
Rest 90 seconds
