Fitness
Strength
A. 10 minute emom
even- 35 sec. amrap single under
odd- 6 burpee box jumps
Wod
4 minute amrap
15 kb swings 35/26
15 abmat sit ups
rest 2 minutes
4 minute amrap
16 goblet hold walking lunges
8 ring rows/pull ups
rest 2 minutes
accumulate 4 minute plank
Performance
Strength
A. 10 minute emom
even- 35 sec. amrap dbu
odd- 6 burpee box jump overs
Wod
4 minute amrap
15 kb swings 53/35
15 medball sit ups
rest 2 minutes
4 minute amrap
16 goblet hold walking lunges
8 ctb pull ups
rest 2 minutes
accumulate 4 minute plank
ZONE
Skill
A. 10 minute emom
even- 35 sec. amrap single under
odd- 8 burpees
Wod
4 minute amrap
15 kb swings 35/26
15 abmat sit ups
rest 2 minutes
4 minute amrap
16 goblet hold walking lunges
8 ring rows
rest 2 minutes
accumulate 4 minute plank
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