07-07-2023

FITNESS

core strength
21-15-9
v-ups
weighted sit ups
knees to elbows

after every set 40” plank weighted

skill: bar muscle up

wod
Amrap 12′
250m row/200m ski
5 bar muscle up
12 prisoner step over
5 bar muscle up

BURNOUT

AMRAP 16′
-15/12 calories row
-60 du/120 su
-5 devil press
-5 push press

3 sets:
-20 db pull throughs
-15 anchor sit ups
-10 strict leg raises

LEVEL 4

Strength
EMOM x 6min
ODD: 7 x Front Squats
EVEN: 12 x DBL DB Bent Over Row

Workout
5 Rounds of
10 x Pistols/Reverse Lunges
8 x Deadlifts
6 x Hang Power Cleans
4 x Push ups