23-09-2022

FITNESS

STRENGTH
3 sets of
16(8+8) front foot elevated split squat 1+1/4
15-20 hip thrust heels on bench
30” wallsti weighted

rest 1′

skill: ring muscle up

Wod
Amrap 11′
12 cal
3 muscle up or any other progression/3 ring pull ups
3 ring dips
12 box jumps
3 muscle up
12 t2b

BURNOUT

WOD

500m run
35 synchro burpees

rest 1′

1000m row
50 synchro lunges

rest 1′

500m run
35 synchro weighted sit ups

rest 1′

1000m row
35 synchro burpees over an object