17-09-2021
FITNESS
STRENGTH
3 sets of
10 each leg split squat back foot elevated
30” weighted wall sit
30” weighted hip thrust back on a box or a bench
rest 1:30”
WOD
Emom 24′
1. 12-18 ring push ups
2. 12-18 t2b
3.10-14 burpee box jumps
4. 12 cal row/12 cal ski
5. rest
BURNOUT
EMOM 30
-15/12 calories row
-20 slam balls
-20 alternate v-ups/v-sit ups
-12 burpees over slam ball
-12 curl and press
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