06-12-2023
FITNESS
STRENGTH
Front squat
Every 2′ for 10′
4 reps 3” pause at the botom 70%
skill: bar muscle up
wod
5 sets of
2′ on – 2′ off
12-15 cal row
6-8 burpees
max bar muscle up /pull ups
BURNOUT
Team of 2
AMRAP 7min
1000m Row
Max Reps Push ups
Rest 1min
AMRAP 7min
1000m Ski
Max Reps Burpees
Rest 1min
AMRAP 7min
750m Run Together
Max Reps KB Swings
Rest 1min
100 x Sit ups Each
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