31 AGOSTO

STRENGHT

V sit up conditioning complex

10 – 8 – 6 – 4 – 2 reps & 10 – 8 – 6 – 4 – 2 sec hold
Single leg v-up pulses + hold
Single leg straddle up pulses + hold
L-sit pulses + hold
Tuck sit up + hold

(aim for minimal rest b/t exercises)

Rest 30-seconds between each round

Flow. 10 reps w/ 10-sec hold at the end on each exercise, 8 reps w/ 8-sec hold etc. until done

WOD

A1 A2 A3

A1. 3 x (90-second AMRAP : 90-seconds rest)
6 KB clean and jerk
4 KB squat
2 Lateral burpees over the KB

Rest 2 to 3-minutes before A2

A2. 3 x (90-second AMRAP : 60-seconds rest)
6 Lateral burpees over the KB
4 KB clean and jerk
2 KB squat

Rest 2 to 3-minutes before A3

A3. 3 x (90-second AMRAP : 45-seconds rest)
6 KB squat
4 Lateral burpees over the KB
2 KB clean and jerk