22-06-2021
FITNESS
STRENGTH
4 sets of
6-8 ring dips or regular dips
10 inverted rows slow eccentric 3”
rest 1′ b2n rounds
wod
3 sets of
A. 2′ amrap
8 devil press
max box jump over
rest 1′
B.2’amrap
20 wallballs
max step up over
rest 2′ b2n rounds
BURNOUT
‘BURNOUT CHIPPER”
FOR TIME
500m Run
30 ab-mat sit ups
24 push ups
18 Burpee broad jumps
30 Ground to overhead(plate or dumbell)
24 Leg raises
30 OH plate lunges
500m Run
30 ab-mat sit ups
24 push ups
18 Burpee broad jumps
30 Ground to overhead
24 Leg raises
30 OH plate lunges
500m Run
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