05-02-2024
FITNESS
Strength:
Every 2 min for 12 min
Back squat
set 1-2 5 reps 75%
set 3-4 3 reps 80%
set 5-6 2 reps 85%-90%
18 min amrap:(Team of two)
400m row/run
10-12-14-16-18-…
push press
pull ups
wall ball
BURNOUT
workout of the day
every 5 minutes for 30 minutes
1)1000/800m ski
2) 40 situps/30 airsquats /20 pushups
3)1000/800m row
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