> Toes to bar Skill training for 10 mins
- beat swings
- Beat swings against box
- knees to chest
- toes to bar
>capacity workout 6-8 sets
5-12 T2B ( scale ROM)
X Double unders
(60-90 sec rest)
> core tabata (20 on 10 sec off)
10 rounds of
1. Torture plank
2. Toes to KB
2 min rest
>grip tabata
10 rounds of
1. Active hang (weighted)
2. Plate pinch hold
In Teams of 2:
Amrap 10:
A: run 400m
B: Amrap: 8 wallballs; 10 boxjump over; 15 DB-unders
2min rest
For time 4 rounds
10 Target Burpees syncro
10 toes to bar YGIG
10 DB-walking lunges syncro
10 cal. Echo bike each
18 min Timecap
12 sets 1 min on // 1 min off
1.
12/9 cal row
ME Burpee Boxjumps
2.
Amrap
1-3 wallclimbs
ME A-Jumps (1-3 Blue plates)