INTRO:
A. 3x
100 singles
10 push ups
15 sit ups
20 ραχιαίους (back extensions)
B. FIGHT GONE BAD : 3 Rounds for total reps:
1min wall balls
1min SDLHP
1min box jumps
1mins push press
1min kcal Row
1min Rest
C. 3x ( προαιρετικά)
25 knees to elbows
25 DU /100 singles
Level 1:
A.
10mins EMOM:
Odd mins : 10 push ups HR
Even mins : 10 TTB
B. FIGHT GONE BAD : 3 Rounds for total reps:
1min wall balls
1min SDLHP
1min box jumps
1mins push press
1min kcal Row
1min Rest
C. Skill : Ring Support 4x max secs
Level 2 :
A. 3x
10 ring dips
15secs L-Sit
20 pull ups
B. FIGHT GONE BAD : 3 Rounds for total reps:
1min wall balls
1min SDLHP
1min box jumps
1mins push press
1min kcal Row
1min Rest
C. 4x
15secs ring L-Sit
20 secs handstand hold (chest to the wall)
D. ( Αν εχετε χρόνο και θέλετε)
100 DU
