WORKOUT OF
THE DAY | Kw 04

AB BURNER
6 rounds of
-10 sliding pike ups
-30“ plank
-30“ rest

3 rounds
-20 deadbugs
-20 hollow rocks
-20 tuck ups
60“ rest btw. each round
3 rounds
-20 arch rocks
-10 lying cobra raises
-30“ arch hold
60“ rest btw. each round

WOD
strength
-5 supersets
-8-10 renegade rows 2020
+20 one legged v-ups

metcon
21-15-9
-goblet squats
-push ups
3’rest
21-15-9
-goblet squats
-push ups

ENDURANCE
10′ amrap
-5 burpees
-10 push ups
-15 airsquats
2’rest
10′ amrap
-30 mountain climbers
-30 jumping jacks/double unders
-30 russian twists
2′ rest
10′ amrap
-5 burpees
-10 push ups
-15 airsquats