Skill:
3RNFT – core work
30sec plank
30 flutterkicks
20 russian twists
10 v-ups
WOD:
20min EMOM
5 push jerk (95/65) (min 1, 5, 9, 13, 17)
30 double unders (min 2, 6, 10, 14, 18)
15 goblet squats (53/35) (min 3, 7, 11, 15, 19)
10 pull-ups (min 4, 8, 12, 16, 20)
You will be completing each movement set 5 times. Minute 1 you are doing push jerks, minute 2 you are doing double unders, minute 3 you are doing goblet squats, minute 4 you are doing pull-ups, minute 5 you are back to the push jerks.
Helpful Links:
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