01-08-2023

FITNESS

Strength
4 sets
5 weighted chin ups + 10” hold last rep
10 ring push ups + 10” hold last rep

rest 1′

skill: bar muscle up

wod
2 sets of
Amrap 6′
15 wallball
5 bar muscle up/10 pull ups
2 wallwalk

rest 2′ b2n sets

LEVEL 4

Strength
EMOM x 8min
ODD: 12 x Back Rack Reverse Lunges 6/6
EVEN: 20 x Single Leg Hip Thrusts 10/10

Workout
2 Rounds of
15 x Front Squats
21 x Push ups
Then,
2 Rounds of
15 x Front Squats
150 x Single Unders