SKILL
2RNFT – core work
30 leg raises laying on back or hanging from rig
30 flutter kicks
30 second plank
30 heel touches
30 opposite elbow to opposite knees
30 bicycles
30 supermans
WOD
For completion, not time:
1-2-3-4-5 deadlifts (85% of 1RM)
2-4-6-8-10 bar muscle-ups
… or 5-10-15-20-25 any pull-up variation
FIT360
1 min of row for calories
1 min of kb push presses (26/16; kb in each hand)
1 min of box jump overs (20/16)
1 min rest
2 min of row for calories
2 min of kb push presses (26/16; kb in each hand)
2 min of box jump overs (20/16)
1 min rest
3 min of row for calories
3 min of kb push presses (26/16; kb in each hand)
3 min of box jump overs (20/16)
