01-03-2022

FITNESS

“CORE STRENGTH
EMOM 9
1.30” L Sit
2.10 v-ups+ 20” hollow hold
3.40” Goblet Squat Hold

Skill: Muscle Up

AMRAP 9
4 Muscle Up/ Jumping Muscle Up
12/9 Cal Row/ski
24 pistols/ any progression

REST 2

AMRAP 9
8 Deficit Handstand Push Ups/ Pike Push Ups
12/9 cal row/ski
24 Air Squat

BURNOUT

“BODYBUILDING BURNOUT”
3 ROUNDS
8 Dumbell overhead tricep extension(each arm)
10 skull crushers
12 box diamond push ups

REST 1MIN B2N

THEN

3 ROUNDS
12 kettlebell good mornings
15 high box step ups(each leg)
25 frog pumps

REST 1 MIN B2N

THEN

3 ROUNDS
12 lateral raise
20 deficit split squats

FOCUS ON ALL THESE MOVEMENTS ON SLOW ECCENTRIC