27-10-2023
FITNESS
STRENGTH
3 sets of
8+8 bulgarian split squat back foot elevated
12 cyclist squat
10+10 single leg hip thrust foot on bench
rest 1:00′ b2n
skill: ring muscle up
WOD
Amrap 6′
500m run
100 du/200s.u
max ring muscle up/or any progression
rest 1′
repeat
BURNOUT
5 sets off:
Amrap 5′
-15/12 calories row
-50 du/100 su
-12 single arm devil press
**remaining time max reps calories
(Rest 2′ b2n)
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