WEDNESDAY 23 November 2022

Warm-up
200m Jog with 10 High knees + 10 Butt kicks every 50m
AMRAP 5
5 Walker + Push-up
10 Air squats
10 Ring Rows

Workout
“Cassius Clay”
30:00 AMRAP
200m Run
1 Round “Cindy”
200m Run
2 Rounds “Cindy”
200m Run
3 Rounds “Cindy”
200m Run
4 rounds “Cindy”
and so on…

Cindy: 5 pull-ups, 10 push-ups, and 15 air squats

-Rest 5 minutes

Core Accessories
3 Sets
:20 Knee raise-Hang
20 Flutter Kicks
10 Sitting pike pulses (legs go over ball L+R =1)
20 Medball sit-ups (10/7)