06-12-2021
FITNESS
STRENGTH
Back squat
Every 2′ for 10′
set1 8 reps
set 2 6 reps
set 3 4 reps
set 4 2 reps
set 5 8 reps
wod
Team of 2
ΑMRAP 23′
10 synchro burpees
50 clean and jerk 50/35
50 box jump over
10 synchro burpees
40 clean and jerk
40 box jump over
10 synchro burpees
30 clean and jerk
30 box jump over
10 synchro burpees
20 clean and jerk
20 box jump over
10 synchro burpees
10 clean and jerk
10 box jump over
BURNOUT
3 Rounds
18 devil press
18 box jumps
18 one arm dumbell thrusters
3 Rounds
18 burpees
18 step ups
18 one arm dumbell strict press
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