3 rounds :40 on :20 off
Wide stance DBL KB Sumo DL
Alt V up
4 point slider lunge R
4 point slider lunge L
Plank DB pull through
Hip hiker R
Hip hiker L
Lying toes to KB
Swiss ball hamstring curls
30-20-10-
Wall ball
Toes to bar
Box jump
3 rounds :40 on :20 off
Wide stance DBL KB Sumo DL
Alt V up
4 point slider lunge R
4 point slider lunge L
Plank DB pull through
Hip hiker R
Hip hiker L
Lying toes to KB
Swiss ball hamstring curls
30-20-10-
Wall ball
Toes to bar
Box jump
Machine intervals 4 rounds2:00 on 1:00 off X 6 Rounds200 m run Max calories in time remaining 9 min EMOM1) 30 double unders or 60 singles2) 20
Skill: Kipping pullups 5 sets 6-10 kipping pullups 3 Rounds20 ring row 20 DB Push press 20 DB FS 400m Run
20 minutes, for quality:5 reps per side, t-hip rotation10 reps per side, single leg calf raise on plate10 reps, tibialis raise5 reps per side, knee
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