WARMUP
run 400 m
walking high kicks to rig
10 hanging knee raises
broad jumps to front
20 air squats
walking butt kicks to rig
walking high kicks to rig
10 hanging knee raises
broad jumps to front
20 air squats
walking butt kicks to rig
WLC Benchmark
3RDS
1 min max burpees
1 min max box jumps
1 min HRPU
1 min rest
1 min max burpees
1 min max box jumps
1 min HRPU
1 min rest
EMOM 40/20
12 min emom 40/20
odd
1.3.5.7.9
Clean & Press 155/105, 135/85, 115/75, 95/65, 75/45
even
2,4,6,8,10
pull ups
odd
1.3.5.7.9
Clean & Press 155/105, 135/85, 115/75, 95/65, 75/45
even
2,4,6,8,10
pull ups
200 no weight sit ups
start with knees up. hand behind head, touch elbows to knees than open up, tap feet on floor and reconnect again... and repeat
start with knees up. hand behind head, touch elbows to knees than open up, tap feet on floor and reconnect again... and repeat
