JOKER & HIIT KIT

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."


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