Bent over row @20X2, Built to a heavy 4
5 sets, 30s on, 30s off:
Tall kneeling seesaw press
5×20 Ring face pull
4 sets, 40s work, 20s rest/transition, I go, You go:
Ab wheel
Front Squat 8 X 3 Front squat @2220 on 1:30 21-18-15-12-9-6-3DB hang clean DB facing burpees
5 sets, @increasing effort:6-8 pull-ups @21X120 hollow plate pull-overs6-8 deficit push-ups45 seconds reverse plank 4 rounds for time:15 toes to bar50′ dumbbell front rack walking
Gymnastics Skill: Toes to bar 3 rounds:10 Cal row10 Box jump overs 10 TTB Post wod strength:Tabata Shoulder to overhead
A Kilo website. All rights reserved.
