18.01.2021
A) CROSS
WARM-UP Dynamic Warm-Up & WOD Prep
STRENGTH
Back Squat
1x5 @65%
1x5 @73%
2x5 @78%
1x5+ @78%
WOD
"JOKER"
For Time:
1 - 2 - 3 - ... - 8 - 9 - 10
Toes-To-Bar
Lateral Burpees Over The Bar
Push Presses
B) BODY CROSS
"HIIT KIT"
8' EMOM x 3 Rounds:
1 - Box Jumps ('45)
2 - Flutter Kicks ('45)
3 - Weighted Wall Sit ('45)
4 - Ring Rows & Push-Ups ('45)
5 - Hollow Rocks ('45)
6 - Half Burpees ('45)
7 - Air Squats ('45)
8 - Mountain Climbers ('45)
"Don't judge each day by the harvest you reap, but rahter by the seeds you plant."
