SKILL
3RNFT – core work
20 second plank hold (each side)
10 side plank crunches (each side)
10 second bent knee hollow body hold
10 lemon squeezes
WOD
10 power cleans (135/95)
20 burpee box jump overs (24/20)
800m run
20 burpee box jump overs (24/20)
10 power cleans (135/95)
FIT360
2RFT
30 sit-ups
25 jumping lunges (1-for-1)
20 push-ups
15 second plank hold
10 box jump overs (24/20)
5 burpee pull-ups
… a 200m run every 4 minutes; starting at 04:00
