wednesday at home volume 9

wednesday at home volume 9

Warm-up
run
600m run

Warm-up
5star body warm up
15 jumping jacks , 10 lunges 5 down dog up dogs

Gymnastics
midline 3 (Max reps)
2 rounds :
1 minute handstand hold
30 second elbow plank
3 handstand push-ups

Weightlifting
Push Jerk (3-3-3-3-3)
working up to 80%

Metcon
Metcon (Time)
4 rounds for time
400m run
10 ring dips
25 American kettlebell swings 53/35

scale rig dips with band or bench tricept dips @ 20 reps total

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