10-03-2022

FITNESS

STRENGTH
Deadlift
Every 2′ for 10′
set 1: 5 reps 70%
set 2: 2 reps 85%
set 3: 5 reps 70%
set 4: 2 reps 90%
set 5: 10 reps 60%

WOD
4 sets of
Amrap 4′
5 hang squat clean 60/40
35 du
5 jerk
35 du

rest 2′ b2n sets

BURNOUT

“BODYBUILDING BURNOUT”
3 ROUNDS
8 supine ring rows
10 hammer curls
12 zottman curls

REST 1MIN B2N

THEN

3 ROUNDS
10 one leg romanian deadlift(each leg)
15 sumo squat
10 one leg hip thrusts(each leg)

REST 1 MIN B2N

THEN

3 ROUNDS
20 body saw plank
20 hollow rocks

FOCUS ON ALL THESE MOVEMENTS ON SLOW ECCENTRIC