14-10-2022
FITNESS
STRENGTH
Every 2′ for 10′
(8+8) split squat each leg
then
4 supersets of
15 kb deficit deadlift
12 deficit reverse lunges
then
wod
for time:
500m run
30 burpees to target
500m row
BURNOUT
EMOM 9′
-15/12 cal row
-45″ hollow hold
-12 hrpu
REST 1′
EMOM 9′
-20 jumping lunges
-45″ plank
-18 wallballs
REST 1′
EMOM 9′
-12 push ups+5 burpees
-45″ handstand hold on floor
-12 sumo dl high pull
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