2 rounds:
5/5 sit throughs
10/10 single leg skips
3x 4 point slider reaches
5/5 single leg hops
4 rounds:
Box Step Ups
8 RIGHT, rest 45s, 8 LEFT rest 45s
EMOM x 20:
1.8- 12 push-ups
2. 20 KB swings
3. 30s Adductor plank left
4. 8-12 ring rows
5. 30s adductor plank RIGHT
: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
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