14-09-2020
FITNESS
Strength
3 sets of
6 deficit deadlift
12 side box step up ( 6 each leg )
rest 1:30” b2n sets
Skill: butterfly pull ups/ kipping pull ups
WOD
Amrap 16′
3 clusters 40/30
3 pull ups
30 du
* After every set increase 3 reps on clusters and
pull ups
BURNOUT
Every 2min For 32min
1) 250m Run
2) 10 x Plate OH Lunges+10 x GTOH+10 x Burpees
3) 12 x Box Jumps+ 8 x Burpee Box Jumps
4) 20 x Air Squats+ 20 x Push Ups+20 x Jumping Squats
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