02-12-2021

FITNESS

STRENGTH
Every 2′ for 10′
5 back squat
build up

skill: butterfly pull ups/kipping pull ups

wod
5 sets of
2’on-2’off
50 du
7 t2b
7 pull ups
max box jump over

BURNOUT

AMRAP 5
20 box jumps over
15/12 calories ski
max reps burpees to target

REST 1

AMRAP 5
20 burpees to target
15 box jumps over
max reps calories ski

REST 1

AMRAP 5
20/18 calories ski
15 burpees to target
max reps box jumps over

REST 2

AMRAP 12
20 weighted side plank rotations(10+10)
20 russian twists
20 hollow rocks