22-02-2022

FITNESS

STRENGTH
4 rnds of
5- 8 strict pull ups / 3-4 weighted
10 slow eccentric db strict press
15 reverse flys slow eccentric

rest 1:30”

skill: row

wod
Amrap 12′
12 cal row
10 box jump over
12 cal row
4 wallwalk

BURNOUT

“BODYBUILDING BURNOUT”
3 ROUNDS
15 Seated leg lifts
15 leg raises on stall bar
15 weighted sit ups

REST 1MIN B2N

THEN

3 ROUNDS
15 deficit hip abduction(each leg)
15 elevated foot glute bridge
15 curtsy lunges(each leg)

REST 1 MIN B2N

THEN

3 ROUNDS
15 arnold press
15 powell raises from side plank(each arm)

FOCUS ON ALL THESE MOVEMENTS ON SLOW ECCENTRIC