CLASS WORKOUT
| EMOM 8’ 5 heavy kebtl russian swing (w/ band) + 3 high box jump – AMRAP 18’ 10 Heavy wall ball 30 Double under / single under 20 burpees target 30 double under 30 double dumbbell / ketbl front rack lunges @ 20/12’5 30 double under 40 push up shoulder tap 30 double under 50 American swing 30 double under |
ADVANCED ATHLETES
| EMOM 8’ 5 heavy kebtl russian swing (w/ band) + 3 high box jump – AMRAP 18’ 10 Heavy wall ball 30 Double under / single under 20 burpees target 30 double under 30 double dumbbell / ketbl front rack lunges @ 20/12’5 30 double under 40 push up shoulder tap 30 double under 50 American swing 30 double under – 4x – 2’ rest 10/14 bent over row supination @ 70/35kg 6 excentrique pull up supination – 3x – 1’30 rest 20 double dumbbell lateral elevation @ 8kg 20 double dumbbell front elevation @ 8kg |
