06-07-2021

FITNESS

STRENGTH
3 sets of
6-8 strict hspu slow eccentric or pike push ups
8-10 inverted ring rows
20” 2kbs oh hold

rest 1:30”

skill: du (7′ practise)

wod
For time:
2 rounds of:
150 du/80 du with 1 s.u and 1 d.u /150 s.u
20 burpee box jump over
75 air squat
500m row

BURNOUT

AMRAP 9
30/24 Calories row
20 box jumps
10 one arm dumbell thrusters

REST 1

AMRAP 9
80 DU/160 SU
20 one arm front rack reverse lunges
10 leg raises

REST 1

TABATA 8 sets(20”on-10”off)
-hollow
-plank