Abs/Booty
3 rounds
12 hanging knees to elbows
12 Toes to Bar
L- hang hold (1-min hold)
WOD
30 Min 2-min EMOM
3 strict Pull ups
ROW 250m
3 Strict Shoulder press (60% bodyweight)
Alternative w
6 sets of
20 vertical Scissore
20 Horizontal Scissors
20 Dumbell Snatches
20 Alt. Knees To Elbows
20 Sit ups with plate and Press
10 Strict Push up
Warm up 10 JJs, T-claps, Pogos, k/ankle grab 3x:20 pull up hangs Hip circuit Push aways 15 wall Balls SKILL ABS 4 mins call outs 3-rep max Squat Cleans WOD 8 min AMRAPS :30 secs cardio 8 HSPU’floor 8
Warm up: walk/jog 2 laps or 3 mins on bike/Row stretch hips (hip circuit) 3 min AMRAP OF: 3 Push ups5 3 sit ups 3 Air Squats WOD (Partners) 3 Rounds of 15 Tire Flips (together) 20 OH Med ball throws (
Warm up Michael Phelps stretchlp Running Warm up hip Circuit/pvc 3 Inch Worms Tabata push ups WOD 4 Rounds of Run 1 Lap 21 Double Unders 18 KB Swings (35/53) 15 Sumo Dead Lifts (135/185) 12 Pull ups