Prep
12 min Emom
1.Row x 1min
2.bike x 1min
3.Run or Ski x 1 min
Essentials:
A.
3 Sets
Barbell Hip Thrust x 25 reps light load
+
Sit up x 25 reps
On the 4 min Marks
B.
6min Emom
1.wall sit x 60 sec
2.Plank x 60 sec
7min Emom
No pushup burpee x 7 reps
Ball Slam x 7 reps 35/25
8min Emom
1.Gymnastics Pushing Skill practice x 45 sec
2.Gymnastics Pulling Skill Practice x 45 sec
Fitness:
A.
3 Sets
Barbell Hip Thrust x 25 reps light load
+
Weighted Sit up x 25 reps
On the 4 min Marks
B.
6min Emom
1.wall sit x 60 sec
2.Plank x 60 sec
7min Emom
No pushup burpee x 7 reps
Ball Slam x 7 reps 35/25
8min Emom
1.Gymnastics Pushing Skill practice x 45 sec
2.Gymnastics Pulling Skill Practice x 45 sec