WOD - Mi 25.11.20

Warm-up

2 mins easy row

10 walking lunges

10 lying glute bridge

5 burpees


Core

12 mins alternating EMOM:


- 20-30 secs L-sit hold on parallettes/between boxes/on dumbells


- 30 secs plank hold


Metcon

Every 4 mins for 4 rounds:


15 KB Hang Power Cleans

15 Front rack lunge 2x24/16kg

15 KB facing Burpee over KB


* Rx

KBs 2x24/16kg

DBs 2x22.5/15kg


Cool Down

4 mins foam roll







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