SPORT
1. back squat 10-10-10-10 e2mom
2. e2mom for 10 min, 15 wall ball, 15 american swings
3. in 4 min amrap of sit ups – superman rock, reps are 3-3, 6-6, 9-9,…….
ADVANCE
1. practice ring muscle up 10 min
2. A. front squat with pause 5-3-2-2 e2mom B. emom 5 min, 2 hang power clean+2 clean touch & go
3. tabata interval
4. rest 2 min & perform 100 wall ball for time
5. core strength, 4×20 ghd, 4 min plank, 3 min l-sit