15-2-2023
FITNESS
STRENGTH
Every 2′ for 10′
back squat
set 1-2: 5 pause reps 3” 70%
set 3-4: 5 slow eccentric reps 3” 75%
set 5: 5 regular reps 80%
Wod
3 rounds for time
500m row or run or 1000m bike
15 burpee box over
21 pull ups
BURNOUT
Core Strength
EMOM 12′
(45″ on – 15″ off)
-plank
-weighted sit ups
-dead bug
Amrap 15′
-15/12 cal row
-15 push ups on DB’s
-15 swings
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