21-01-2022

FITNESS

CORE STRENGTH
3 rnds of
20 side plank rotations
10 strict t2b
20 alternate v-ups
10 hip pikes on the rower

rest 1:30”

skil: pistols

wod
Amrap 13′
5 strict hspu
10 pistols
15 box jump over
35 du

BURNOUT

21-15-9
calories runner/bike/ski
one arm devil press
goblet squat
60 double unders/120 singles after each round

then

12-15-18
calories runner/bike/ski
one arm dumbell thusters
down ups
60 double unders/120 singles after each round