04-11-2022

FITNESS

STRENGTH
4 set of
16 Split squat (8+8) back foot elevated
12 stiff leg deadlift deficit

rest 1:30”

Then

4 sets of
16 curtsy squat deficit
30” weighted wallsit

rest 1:30”

WOD
Amrap 6′
12 t2b
6 burpee box jump over

rest 1′

Amrap 6′
12 pull ups
6 hspu

BURNOUT

Core Strength
4 sets
-40″ bird-dog hold
-40″ bird-dog hold
-15 weighted sit ups
-30″ plank

REST 1′ B2N

LADDER for 12′
2-4-6-8-10-…
-push ups
-single arm overhead lunges
-g2oh (with plate)