Monday
Warm up 10min
Tabata x 2 sets each of:
20 seconds work followed by 10 seconds rest = 1 set
Ex: 20 sec single arm plank, rest 10 then 20 sec single arm plank, then next movement.
Single-arm plank
Alternating lateral Lunges
Side plank
Air squats
Hollow hold or rock
Plank shoulder taps
V-ups
Bear crawl
Frog jumps
Wall climbs
Skill/Strength 10 min
Strict press 4 set with 5 reps at 70%RM
Then
Skilltrack 24min
Take 2 min on each of the 6 stations then then rotate, 2 rounds
Handstand walk around box, feet on box
Kip into rubberband
Medball get ups
Handstand with tap
Pull overs
Rest
Metcon
3 rounds for time TC: 4 min
Double unders
Dumbbell snatches, alternating
L1: 50 DU, 12 DB, 22,5/15kg
L2: 30 DU, 12 DB, 22,5/15kg
L3: 15 DU, 12 DB 15/10kg