WOD - Mi 25.11.20

Warm-up

2 mins easy row

10 walking lunges

10 lying glute bridge

5 burpees

Core

12 mins alternating EMOM:

- 20-30 secs L-sit hold on parallettes/between boxes/on dumbells

- 30 secs plank hold

Metcon

Every 4 mins for 4 rounds:

15 KB Hang Power Cleans

15 Front rack lunge 2x24/16kg

15 KB facing Burpee over KB

* Rx

KBs 2x24/16kg

DBs 2x22.5/15kg

Cool Down

4 mins foam roll