16-11-2021

FITNESS

skill: rope climb

strength progressions
3 sets of
2-3 rope pull ups
20” chin up hold
30” hollow hold

rest 1:30”

wod
Emom 20′
1. 2-3 rope climb
2. 7-10 burpee box jumps
3. 15/12 cal row
4. 30 squat
5.rest

BURNOUT

2 sets
AMRAP 4
12/10 Calories row
14 push ups
16 dumbell step ups
max calories runner

REST 1

2 sets
AMRAP 4
12/10 Calories runner
14 push ups
16 dumbell step ups
max calories row

REST 1

2 sets
AMRAP 4
12/10 Calories row
12/10 calories runner
16 dumbell step ups
max push ups