Warm-up
Cardio, switch every 90s x6 sets:
1. Switching between sun/skip/ jumping jacks/no-pushup-burpees/cardio machine
2. Body weight complex:
Standing to inchworm pushup, into…
4 Twisting side plank + mountain climber, into…
4 Groiners + stand, into…
4 3 Legged down dog to scorpion
WOD
EMOM x16 minutes (30-45s work, 30-15s rest)
1. Weighted sit-ups
2. Hang squat clean
3. Weighted bench hip thrust
: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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