20-12-2019

FITNESS

STRENGTH
3 rounds of:
20” hollow hold+15 v-ups
60m heavy farmers carry
10” l-sit
60m oh carry

SKILL:Bar muscle up

Amrap 13′
1 t2b+1bar mu(pull up as progression)
15 wallball
2 t2b+2 bar mu
15 wallball
3 t2b+3 bar mu
15 wallball
……..(etc)

BURNOUT

AMRAP 10′
20/16 calories air runner
15 box jumps
12 dumbell strict press

REST 1′

AMRAP 10′
40m sled push
15 sumo deadlift
10 v-ups/v-sit ups

REST 1′

AMRAP 10′
60 du/120 jump rope
20 weighted lunges
12 half man makers