08-11-2023
FITNESS
STRENGTH
Emom 10′
1. 2 back squat 85%
2. 30” weighted wallsit
skill: power snatch
wod
2 sets of
Amrap 7′
5 power snatch 50/35
5 box jump over
5 t2b
* after each round increase 1 rep each exercise
rest 2′
BURNOUT
Core Strength
4 sets
-8 pike ups
-12 arch rocks
-30″ side plank (R)
-30″ side plank (L)
Amrap 15′
-15/12 calories row/ski
-6 burpees over row
-15 goblet squat
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