02-06-2023

FITNESS

STRENGTH
Emom x 12′
1.15 v-ups
2. 30” weighted plank
3. 30” max around the world

WOD
Amrap 15′
20 wallball
15/12 cal ski/row
10 half man maker
15/12 cal ski/row

BURNOUT

Every 5′ for 30′
(alternating between A and B)

(A)
-21/18 calories row
-20 air squat
-6 burpees over row with double jump

(B)
-60 du/120 su
-20 swings
-20 knees 2 elbows

LEVEL 4

Strength
EMOM x 12min
1) 5-7 x Bench Press
2) 20 x Weighted Reverse Lunges 10/10
3) 20 x Single Arm KB Swings

Workout
AMRAP 10min
2,4,6,8,10..etc
DBL DB Hang Snatches
DBL DB Front Squats

*Every 2min stop and complete 5 burpees
Including 00:00