Wednesday 18/04/18
A. WARM-UP x3
-x10+x10 arm circles
-x3 inchworm push ups
-x10 cossack squats
-x10 downward dog to cobra
-x10 banded pull downs
B. EMOM FOR 6MINS
min1: 40sec weighted wall sit
min2: x30 bear crawl position hands wall/floor
C. E2M FOR 10MINS – BACK SQUAT
x8 @65%
x6 @75%
x4 @85%
x2 @90%
x2 @90+%
D. WOD
(i) 3MIN AMRAP
10/7cal row
5 DB thrusters
1 min rest
(ii) 3MIN AMRAP
50 single unders
10 pull ups
1 min rest
(iii) 3MIN AMRAP
8/5 cal bike
5 DB thrusters
1 min rest
(iv) 3MIN AMRAP
50 single unders
10 pull ups