01-07-2024

FITNESS

Strength:

Every 2 min for 10 min

3 Front squat @80%

16 DB oh lunges

For time:(team of 2)IGYG

14 rounds of

2 squat clean

3 burpees over bar

5 pull ups

15 du

70/50 kg

BURNOUT

1) amrap 4

10 1 arm db push press

10 goblet lunges

20 russian twists

2) emom 4

15/12 calories

3) amrap 4

20 russian twists with medball

20 plank touches to ball

20 side madball throws

4) emom 4

15/12 calories

5) amrap 4

10 hand release pushups

10 alt vups

10 plank to side plank

6) emom 4

15/12 calories

rest 2 minutes bwn sets