wow-monday

HIIT:

W.U.   Group

Strength Work:  Hang Clean (Full squat)

Every 2 Mins for 12 Mins

  • 3 x Hang Clean reps
  • 8 x Tuck Jumps

*The hang cleans will not be a MAX effort lift

W.O.D 20 Min clock complete the following

24-18-12-6

  • DB Alt Arm DB Clean and Jerk @ 70/50
  • Atomic Situps 15/10

**After each  segment complete 6 x Burpee Box Jump Overs 24/20

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1 PM Lunch Bunch:

 Warm up:

  • 20 jumping jacks
  • 5 air squats
  • 10 plank in and outs
  • 30 jumping jacks
  • 10 air squats
  • 15 plank in and outs
  • 40 jumping jacks
  • 15 air squats
  • 20 plank in and outs

 W.O.D

5 rounds

  • 5 push ups
  • 10 burpees
  • 15 DB push press
  • 20 squat jumps
  • 25 sit ups

Core:

80-40-20

  • Flutter kicks
  • Russian twists
  • Plank jacks

Join Zoom Meeting https://us02web.zoom.us/j/84849167406?pwd=eFZ4RVBWV2oweVY5ZjFVNTNGdlpOZz09

Meeting ID: 848 4916 7406

Password: 044993