week 3: day 18
A: 3 rds
20-30 sec L-sit on parallette
5 hand climb
5 reverse burpee
10 ring face pull
B: E2mom x5
4-8 chin up (rx,ct +weight, bs: band pull or strict
12-16 kb floor press choose weight
C: Emom 20'
- 15 wb 9/6 kg
- 5-15 pull up (bs: band)
- 12 -30 jumping lunges w. only barbell
- 10-15 cal cardio machine
(Rx, Ct 5 rds, Bs 4rds: every 5 min: rest)
D: 3 rds
60 sec twist plank
30 plate russian twist 20/10 kg
45-60 sec rest