Fusion Gym – RockFit
Warm-up
Mobility
Weightlifting
Sumo Deadlift (5x5x80%)
Gymnastics
Core strenght
– Dead hang L Raise
– Hollow rock
– Weighted plank
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12′ Body weight combo
– 1 Roll over to spider plank
– 5 Push up
– 20 Mountain
– 1 Roll over then stand up for
– 20 Air squat
– 20 Knee hug