BALL SCREW & SUNRISE HIIT

29.04.2022

CROSS

WARM-UP

Dynamic Warm-Up & WOD Prep

WOD

"BALL SCREW" - 10 RFT

10 Wallballs

3 Deadlifts

50m Farmers Carry

BODY CROSS

WARM-UP Dynamic Warm-Up & WOD Prep

WOD

"SUNRISE HIIT"

8' EMOM x 3 Rounds:

1 - Box Jump Overs ('45)

2 - High-To-Low Plank ('45)

3 - Wallballs ('45)

4 - Ring Rows + V-Ups ('45)

5 - Thrusters ('45)

6 - Leg Raises ('45)

7 - Air Squats + Lunges ('45)

8 - Joker ('45)

GYMNASTICS

SKILL

Kipping (C2B) Pull-Up / Bar Muscle-Up

"You can't build on top of success you don't acknowledge."