Warm-up
3 Rounds:
10 Scap push-ups
20 Mountain climbers
30 seconds Hollow hold
20 Walking lunges
10 Kick to handstand
Strength
12 minutes (3-4 rounds):
Build to a heavy set of 10 weighted sit-ups, into…
60 seconds Superman hold, into…
60 seconds active rest
WOD
2 minutes on, 1 minute off x6 sets:
1. 5 Handstand push-ups, 5 Candle sticks
2. 10 Pistols, 10 Ground body saw
3. 20 Legs+hips raises, 20 Russian twists
:30/:30 x 32DB press Plank hold DB row Copenhagen R Copenhagen L DB skull crusher DB russian twist DB delt fly
10 min stretching 30 min amrap 400m run20 Ring row 30 pushups40 sit ups50 air squats Rest 2 min in between rounds
Skill: Bar muscle-ups AMRAP in 20 minutes, for quality:1-5 bar muscle-ups or progression100m jog10 wallballs100m jog60s skipping practice
A Kilo website. All rights reserved.
