WARM UP
5 rds
10+10 alternating jumping jack
10 squat front wall straight arms
3 push up
3 clean high pull (only kb/db)
3+3 push press (only kb/db)
5 up&down
STRENGHT
PUSH PRESS (kb/db 1 arm)
4×1′ max rep
2′ rest between rounds
no equipment
90″ rest between rounds
follow the sequence of abs burning with active recovery
WOD (BARBELL)
8 ROUNDS
9 archer push up
9 sumo deadlift high pull
9 diamond push up
9 power clean
WOD (NO EQUIPMENT)
8 ROUNDS
15 pike push up
https://www.youtube.com/watch?v=sposDXWEB0A
20 sit up
30 air squat
WOD (DB/KB)
8 ROUNDS
9 archer push up
9 sumo deadlift high pull
9 diamond push up
9+9 hang power clean