03-10-2023

FITNESS

GYMNASTIC STRENGTH
5 set of
6 strict chin ups
3 wallwalk
6 ring dips
3 wallwalk
6 strict t2b

rest 1′ b2n sets

then
25 deficit push ups
25 ring rows

then

wod
500 m row
100 du /200
30 pistols
30 t2b

cap 9′

BURNOUT

ΤΕΑΜ ΟF 2
(I GO YOU GO)

(4 sets each)

-50 du/100 su
-8 dual db thrusters
-40 du/80 su
-6 dual db cleans
-30 du/60 su
-4 dual db devil press

(I GO YOU GO)
(4 sets each)

-12 leg raises
-12 dual db dealifts
-12 push ups