31-05-2022

FITNESS

STRENGTH
4 sets of :
12 front rack box step ups
8 each side single leg deadlift
30” hip thrust hold with a db

rest 1:30”

wod
Amrap 5′
3 rounds cindy
max cal/row

rest 2′

Amrap 5′
3 rounds cindy
max burpee to target

rest 2′

Amrap 5′
3 rounds cindy
max row /ski

BURNOUT

FOR TIME

21-15-9
Calories row
dumbell thrusters

REST 2

21-15-9
dumbell squats
leg raises

REST 2

21-15-9
man makers
250m run after each round