07-04-2023

FITNESS

CORE STRENGTH
4 sets of
12 alternate v-ups
12 v-ups
20” hollow
8 strict t2b/8 leg raises

WOD
For Time
50 wallballs 9/6
100 du/200 s.u
rest 2′
40 wallballs 9/6
40 cal
rest2′
30 wallballs 9/6
100 du/200 s.u
rest 2′
20 wallball 9/6
20 cal

BURNOUT

EMOM 12′
-40″ plank
-40″ dual kb hold
-40″ battle ropes
-50 du/100 su

REST 2′

EMOM 12′
-15/12 cal row
-8 burpees
-20 air squat
-12 leg raises

LEVEL 4

Strength
EMOM x 6min
ODD: 5 x 1/4+1/1 Back Squats
EVEN: 40sec Plank Hold

Workout
AMRAP 13min
10 x Deadlifts
10 x Hand Release Push ups
10/8 x Calories
50 x Single Unders