20-01-2023

FITNESS

STRENGTH
4 Sets of
20 deficit reverse lunges
10 goblet squat 1+1/4 heels elevated
20 frog pumbs

rest 1:30”

then

30 strict t2b
30 v-ups
1′ weighted plank

then

Wod
21 pull ups
21 cal
15 c2b
21 cal
9 bar muscle up or strict pull ups + push ups
21 cal

cap : 12′

BURNOUT

ΕΜΟΜ 12′
(45″ on – 15″)

-battle ropes
-calories row
-plank

REST 2′

EMOM 12′
(45″ on – 15″)

-single arm devil press
-air squats
-inchworm push ups