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)