07-12-2022
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
Core Strength
3 sets:
-10 pike ups on row
-12 strict knees 2 elbows
-15 weighted sit ups
-30″ plank
REST 1:30′ B2N
AMRAP 14′
-80 du/120 su
-12 chest 2 ground
-25/20 cal row
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