11/10/2019
Friday 11 October 2019 '11/10/2019'

warm up, 3 rounds of

15 kb swings, 8 overhead lunges each hand, 8 windmill each side

1 . e3mom x 3, 16 kb front rack walking lunges – 10 bulgarian split squat each leg – 16 alternative jumping lunges

2 . for time 3 rounds of

50 heavy rope jumps

40m overhead carry with 2 kettlebells

30 push ups

3 . 2 min L-sit + 2 min superman hold, add time,

try to stop no more than 10 sec every time you break