Warmup
Core
Tabata
Single leg vups
Plank jacks
STRENGTH
5 sets:
5 bench presses
5 dips
– Increase loading across as many sets as possible.– Perform dips on rings or straight bars.– Rest between sets.
WOD
RX
AMRAP 10:
4 handstand push-ups
8 toes to bar
12 single-leg squats
Level 2
AMRAP 10:
2 handstand push-ups
6 toes to bar
8 single-leg squats
Level3
AMRAP 10:
4 pike push-ups box
8 lying leg raises
12 alternating lunges
Xtra - Emom 5
5-10 strict pull-ups
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