11-09-2020

FITNESS

Core strength
3 rounds of
30” hollow hold
20 v-ups
15” L-sit
15 weighted sit ups
20” each leg hip thrust hold

rest 1′ b2n rounds

Skill: hspu/hold/

WOD
Amrap 16′
10 hspu
250m row/ski/500m bike
5 bar muscle up/5 c2b + 5 hand realease push ups
250m run

BURNOUT

2 Rounds of
500m Run
40 x Plate Ground to Overhead
30 x Plate OH Lunges
20 x Plate Russian Twists

Then with NO Rest

2 Rounds of
400m/300m Row
60 x DU/120 x SU
25 x Air Squats
20 x Sit ups
15 x Hand Release Push ups