Workout of the day

CROSSFIT

3 rft

400 - 200 - 100 m run

12 x weighted sit up

10 x wall ball

emom 25' 40'' on - 20'' off

cal lunges front rack @ 50 / 35 kg one arm push press ( 20'' x arm ) clean ball rx 9 / 6 kg burpees ( scaled push up h.r. )

CALISTHENICS

tabata core mix

tuck front lever 20'' x 3

one leg front lever 20'' x 3 rest 1'

pull down 6 x 4

ice cream 6 x 4

m.u. 6 x 4 one arm push up 12 x 4 rest 1'

ring / bar dip 8 x 4

squat jump 12 x 4

french press 12 x 3 rest 30''