Wednesday 05/12/18

Wednesday 05/12/18

A. WARM-UP x3

-20m jog with arm circles

-20m side shuffle

-20m high knees

-20m walking lunges

-30sec hang from bar

 

B. EMOM FOR 6MINS

min1: 40sec hollow hold

min2: x20 glute bridge sit ups

 

C. E1.5M FOR 9MINS – PUSH PRESS

x8 @65-70%

 

D. WOD – FOR TIME

2.5km bike or 1km row

10 pull ups

2km bike or 800m row

20 pull ups

1.5km bike or 600m row

30 pull ups

1km bike or 400m row

40 pull ups

(time cap:20mins)

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