3 minutes jump rope - work on double unders
3 minutes rowing
4 minute AMRAP
5 burpees
5 pull ups
Ready
Tabata 16 rounds
Supermans
Hollow rocks
Strength
Shoulder Press
5-5-5+
65/75/85% of your 90%
Overhead Squat
FIND YOUR MAX
Metcon
4x
3 min EMOM
8 American KB swings 24/16kg
8 Goblet squats 24/16
8 Box jumps 24/20 in
Rest 1 minute after the 3 minute EMOM
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