15-09-2020
FITNESS
Strength
15-12-9-6-3
strict hspu
push ups
*After every set 20” l-sit
WOD
For time:
30-20-10
db snatch
box over
cal row/ bike/ ski
BURNOUT
AMRAP 14min
20 x KB Swings
20 x Jump Over The KB
20 x Sit ups
250m KB Hug Carry
Rest 3min
AMRAP 14min
250m Row
5 x Burpees Over The Row
30 x D.U./60 x S.U.
250m Row
10 x Burpees Over The Row
30 x D.U./60 x S.U.
250m Row
15 x Burpees Over The Row
30 x DU/60x SU
….etc
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