Bench press
3 sets 10 reps
3 way team workout:
Partner Wod:
Teams of 3
AMRAP 20:
200m Sled drag
20 burpees
20 hang clean and jerks
20 pushups
20 ring rows
Each partner must row 1000 m each at some point
1Partner can be rowing at all times
Other 2 split work
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
A Kilo website. All rights reserved.
