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STRENGHT

TABATA

1 one leg v-sit up
2 bar L sit up (inverted)

90″ rest between

WOD

3 ROUNDS

AMRAP 3′

18 american swing
5+5 DB one arm shoulder to over head

rest 30″

AMRAP 3′

15 du/30 su
6 over head squat

HOME WOD

WARM UP

10 jumping jack
5 back extension
5 sit up
5 air squat
3 push up

STRENGHT

1 one leg v-sit up
2 bar L sit up (inverted)

WOD

3 ROUNDS

AMRAP 3′

18 american swing / 18 push up
5+5 KB one arm shoulder to over head / 18 grasshopper

rest 30″

AMRAP 3′

15 du/30 su/ 50 mountain climb
6 squat front wall straight arms / 3+3 one arm kb over head squat