30-12-2022

FITNESS

CORE STRENGTH
ΕΜΟΜ 12′(40”-20”)
1. dead bug
2. strict t2b
3. plank with hip rotations

wod
for time
500m row/ski
50 push ups
100 du
25 burpees to target
500m row/ski
10 wallwalk
100 du
50 air squat
500m row/ski

cap 23′

BURNOUT

Core Strength
3 sets:
-10 strict knees 2 armpits
-10 kipping knees 2 armpits
-20 weighted sit ups

TEAM OF 2

(2 sets)
AMRAP 8′
-10 synchro sinlge arm devil press
-10 synchro hrpu
-30 goblet squat

(REST 2′ B2N)