28-04-2023

FITNESS

CORE STRENGTH
30-20-10
weighted sit ups
knees to elbows
alternate v ups
*after every round 45” plank

skill: row

WOD
1500m row
30 burpee box jumps
100 du /200 s.u
1200m row
30 burpee box jumps
100 du / 200 s.u
1000m row
30 burpee box jumps
100 du/ 200 s.u

BURNOUT

TEAM OF 2
2 R.F.T

-100/90 cal row
-50 synchro leg raises
-50 synchro burpees

REST 3′

LEVEL 4

Strength
EMOM x 6min
6 x Deadlifts

Workout
5 Rounds of
50 x Single Unders
15 x Kipping Leg Raises
12 x Burpees Over Bar
9 x Push Jerks