05-10-2020
FITNESS
Strength
In a 10′ window find 1 rm back squat
sets: 10-8-6-4-2-1-1-1
Skill: kipping pull ups /butterfly pull ups
WOD
3 rounds of
15 cal bike
10 pull ups
5 power clean 60/40
rest 2′
3 rounds of
250m run
8 clusters 60/40
BURNOUT
AMRAP 20min
24 x S.A. DB OH Lunges
4 x S.A. DB Devil Press
24 x DB Russian Twists
4 x S.A. DB Devil Press
24 x Push ups
4 x S.A. DB Devil Press
24 x DB Squats
4 x S.A. DB Devil Press
24 x S.A. DB Push Press
4 x S.A. DB Devil Press
24 x Sit ups
*Rest 3min
1000m Run
Cap: 7min
Share: