Warm up : 12 Minute Window
20 Jumping jacks
10 1 arm band row / side
10 Superman snow angel
20 second Hollow hold
Strength E2MOM x 6
1st
6 to 8 Strict Pullups
into 30’ second Band bent over row
2nd
10 to 12 Beat swings
into 30 second Hollow rocks
WOD: 20 minute AMRAP:
21 Cal
15 Knees to chest
12 Canon-ball grip Kb bent over row
5 rounds :45 on/:30 off =1:15 =6:15 per round 32 min totalBB front Squat BB cossack squat Swiss ball Dead bug Swiss ball hamstring curl Swiss ball back extension 6
Back squat @21X1, 5 reps, every 2:00 x 5 sets 1 warm-up + 3 sets:10 dumbbell RDLs @30X110 reps per leg, dumbbell floor slider reverse
20 minutes, for quality:10 alternating thoracic bridge5 reps per side, half turkish get-up10 alternating sit-through5 reps per side, side lunge to bowler squat 2 Rounds
A Kilo website. All rights reserved.
