12.10.20

PART A
3 set of core strenght
6-6 one leg hip thrusters
6/8 one leg v-up each legs + max sit -ups

PART B
Αctivation – skill – warm up
WOD
For time
As many intervals needed 60” ON, 60” OFF to complete:
4-5 Rounds of:
30/20 Double Unders
15/12 Toes to Bar
12 Thruster @115/75lbs
9 Squat Snatch@115/75lbs
CAP TIME 36′

HEAVY DAY
4×8 Back Squat
4×8 Bench press
3 Super set of:
10 high pull barbell row
10 rings triceps extensions