19-01-2023
FITNESS
STRENGTH
Every 2′ for 12′
set 1-3: 6 bench press 75%
set 4-6 : 3 bench press 85%
then
3 sets of
12 bent over row
12 single arm arnold presses ( 6+6)
rest 1:30”
Wod
3 sets of
3’amrap
14-16 single db box step up
14-16 one arm hang clean and jerk
max wallballs
rest 1′ b2n sets
BURNOUT
TEAM OF 2
3 R.F.T
-1600m row
-250m run (together)
-40 synchro heavy russian swings
(Rest 1:30′ B2N)
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