WARM UP
5 Minutes - Jump Rope - Nice easy pace.
** 10 double-unders every minute, or a 10 seconds sprint every minute **
WOD
7 Rounds
- 30 seconds front plank (hands or elbows)
- 5 weighted sit-ups arms locked out - plate to ceiling - (45 / 25)
- 7 bear-hug squats - hold the weight to your chest - (45 / 25)
- 7 Ground-to-Overhead "plate snatch" (45 / 25)
- 5 weighted back extensions (45 / 25)
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