04-10-2022
FITNESS
skill: hspu
STRENGTH
3 sets of
8 pike push ups or / 8 deficit strict hspu
10 ring rows 3” pause at the top
10 deficit push ups
5 strict chin ups
rest 1:30”
Wod
3 sets of
Amrap 5′
500m row
50 du /100 s.u
max box over
rest 1′ b2n sets
BURNOUT
EMOM 30′
-14 step ups
-15 dual DB dealift
-15 leg raises
-15m-15m shuttle runs
-30″ plank
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