W4D6

Metcon
8 EMOM:
Odd: 15/12 calories AirDyne or Bike
Even: 10-12 Burpees (no jump)

Rest 2 minutes

8 EMOM
Odd: 75-50 Double Unders (S1: 100 Single Unders)
Even: 90 m Shuttle Run (12x 7,5 m)

Rest 2 minutes

8 EMOM
Odd: 12/10 calories Row or Ski
Even: 18 Box Step Ups/Alternate Leg (60/50 cm)

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Push Work
3 Sets
5 Weighted Strict Bar Dips (RPE 8/10)
15-20 Parallette Push Ups

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Core;

6 EMOM

30-45 sec Wall Sit Hold
30-45 sec Hallow Rocks