Warm-up
Hip Mobility circuit
Strength
Deadlift vs. bands 3RM
WOD
AMRAP in 12 min:
300m row,
7 DB thrusters,
10 Pullups
2-16 Ascending reps +2/roundPistolsHanging weighted knee raise 5 rounds for quality12 Gorilla Row8 Heel elevated KB squat12 Ring rowPlank Hold ALAP
Skill: Hanstand hold / Pike push-ups+EMOM x8:1. 6-8 pike handstand push-ups2. 30-40 seconds wall-facing handstand hold 5 rounds for time:8 calories10 push-ups12 kettlebell swings
12×2 EMOM Bench press Partner WODSplit Reps any way 100 Pushups150 calories200 sit ups250DU/ 500 singles
A Kilo website. All rights reserved.
