C4 3/31

7 minutes of work at each station 2 minutes of rest/transition.


Calisthenics:

12 reps of each exercise Complete as many rounds as possible

(AMRAP)


180 squat jumps

Single leg deadlift

Curtsey lunge + shoulder press

TRX bicep curl + squat





Core:

12 reps of each exercise

Complete as many rounds as possible

(AMRAP)


Weighted sit-ups

Weighted boat

Scissor switches

Superman




Cardio:

AMRAP

500m row

12 Box jump step overs

12 Star jump squats

12 Skaters




Climbing:

2 options


1) V0-V3 climbers flagging practice on kilter board

https://youtu.be/juPtjVgcQbg


2) V3+ Climbers tread wall one grade higher than you normally climb. When you need a break practice off set ring pull-ups 4 sets 3 reps each arm.

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