SKILL
2RNFT – core work
20 hollow hold kb rotation (10 to each side)
10 kb windmills
20 side plank rotations (10 on each side)
10 plank push-ups
WOD
tabata of…
burpees to 6″ target
back squats (50% of 1RM BS)
1 minute rest
tabata of…
burpees over parallette
front squat (50% of 1RM FS)
1 minute rest
tabata of…
burpees
overhead squat (50% of 1RM OHS)
Each couplet is 12 total rounds. You will perform each movement 6 times.
FIT360
2 rounds of…
1 minute of max lunges
1 minute of max box jumps
1 minute of max kb squats (53/35)
1 minute of max burpees
2 minute rest
1 minute of max gobet lunges (53/35)
1 minute of max box jump overs
1 minute of max air squats
1 minute of max burpees
2 minute rest
You will perform the first 4 movements, then take the 2 minute rest, then perform the next 4 movements, take another 2 minute rest, and then start from the max lunges again to do the whole thing 1 more time.
