14-12-2021
FITNESS
STRENGTH
3 sets of
15 floor presses from glute bridge position
5-8 weighted pull ups
15 reverse flys
rest 1:30”
skill: bar muscle up
wod
Amrap 12′
250m row
6 bar muscle up/10 pull ups
15 box jumps
BURNOUT
FOR TIME
3 ROUNDS
1000m row
on the 1:00
40 double unders/80 single unders
on the 3:00
20 push ups
1000m ski
on the 1:00
10 burpees
on the 3:00
20 air squat
REST 3
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