7.1.2021
Warm-up
Push Press (5@65%, 5@75%, max @ 85%)
Metcon (AMRAP – Rounds)
16 min EMOM
1. 5 OHS 75/55 + 95/65 & 12 Lateral jumps over the bar
2. Row/Bike/ski 12/10 calories + 15/12
3. 8 Push Press & 3 burpees
4. 100m run + 200 M run
1. 5 OHS 75/55 + 95/65 & 12 Lateral jumps over the bar
2. Row/Bike/ski 12/10 calories + 15/12
3. 8 Push Press & 3 burpees
4. 100m run + 200 M run
Bonus Abs
3×12 Up down planks
5 inchworms w push up
downward dog
(light) inverted KB Should press – 10 each side
PVC 10 each: pass thru, OHS, Push Press – focus on core stability.