24-10-2023

FITNESS

GYMNASTIC STRENGTH
3 sets of:
5 chin ups weighted if possible
3 wallwalk
10 ring push ups 2” pause at the top
20 hollow rocks

rest 1′

skill: hspu

WOD
Amrap 12′
buy in: 500m run/row/ski
then
10 hspu/any progression
12 db snatch alternate
16 reverse lunges weighted

BURNOUT

TEAM OF 2

Every 5′ for 5 sets

-20 synchro one arm snatch
-50 du/100 su
-16 synchro goblet squat

tabata
db pull throughs/plank