16-10-2020
FITNESS
Strength
4 sets of
8 each leg split squat back foot elevated
6 chin ups strict weighted if possiple
rest 1:30” b2n rounds
Wod
3 sets of:
Amrap 5′
20 cal row/bike/ski
20 hand release push ups
max complex of
3 bar muscle up+ 5 t2b
rest 2′ b2n rounds
BURNOUT
For Time
1km Run
Then,
3 Rounds of
20 x Push ups
40 x Mountain Climbers
60 x S.U/30 x DU
Then,
500m Run
Then,
3 Rounds of
15 x Reverse Burpees/Burpees
15 x Hollow Rocks/V Sit ups
60 x S.U./30 x D.U.
Then,
250m Run
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