24
05 '19
Conditioning
3 rounds not for time:
15/12 cals bike
20 cals row
10 box jumps overs 24/20
Note: Do not go all out for this, have fun, enjoy the ride
METCON
3 rounds for time:
2 legless rope climbs
35 wall balls 20/14
Lite/beginners
3 rounds for time:
6 rope leg wraps
35 wall balls 14/10
Accessory work
Shoulders of steel
Crossover symmetry 3 movements
Weightlifting
Hip cleans 3×5
Gymnastics
30 pistols
Core
21-15-9
GHD sit ups
Back extensions
