20 minutes Easy:
10 skips RIGHT/10 Skips LEFT
30s/side adductor dips
10/10 bowler squats
5/5 banded bretzel twist
10/10 crossbody deadlift
3 sets: 5 minute work/2 minute Rest:
16/20 calorie buy-in + AMRAP: 12 weight box step overs 12 push-ups 12 sit-ups
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.
