07-10-2020
FITNESS
Strength
3 sets of
12 ”y” raises
8 chest supported rows
30” hshold
rest 2′ b2n sets
Skill: squat snatch
WOD
Amrap 16′
12 one arm push press with a db or kb
9 box over
6 squat snatch 40/30
3 bar muscle up /3 strict pull ups + 3 push ups
BURNOUT
Tabata
Row
*Rest 1min
Tabata
Push ups
*Rest 1min
Tabata
Box Jumps
*Rest 1min
Tabata
10m Bear Walk
*Rest 1min
Tabata
Slam Balls
*Rest 1min
Tabata
Hollow Hold
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