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)
—
Push Work
3 Sets
5 Weighted Strict Bar Dips (RPE 8/10)
15-20 Parallette Push Ups
—
Core;
6 EMOM
30-45 sec Wall Sit Hold
30-45 sec Hallow Rocks