07-04-2022

FITNESS

STRENGTH
Every 2′ for 12′
5 push press 3” pause at the dip on each rep

skill: butterfly pull ups or kipping

wod
Amrap 7′
9 pull ups
12 one arm db hang clean and jerk
15 wallballs

rest 1′

repeat

BURNOUT

“BODYBUILDING BURNOUT”
3 ROUNDS
8 poliquin raises
10 press ups flyes
12 dumbell strict press

REST 1MIN B2N

THEN

3 ROUNDS
10 one leg hip thrusts(each leg)
10 split squats(each leg)
8 clamshell plank(each leg)

REST 1 MIN B2N

THEN

3 ROUNDS
10 dumbell cossack deadlift(each side)
30”adductor side plank(each side)

FOCUS ON ALL THESE MOVEMENTS ON SLOW ECCENTRIC