08-03-2022
FITNESS
STRENGTH
3 sets of
6 strict chin ups weighted if possible
8 strict hspu with 2” pause at the bottom /pike push ups
10 external rotations and press with 2 small plates
rest 1:30
wod
Amrap 5′
30 wallball
20 cal row
max one arm hang clean and jerk
rest 2′
Amrap 5′
30 one arm hang clean and jerk
20 wallball
max cal row
rest 2′
Amrap 5′
30 cal row
20 one arm hang clean and jerk
max wallball
BURNOUT
FOR TIME
3 rounds
16 weighted reverse lunges
12 dumbell ground to overhead
15/12 calories runner
THEN
3 rounds
12 goblet squat
40 double unders/80 singles
12 burpees
THEN
3 rounds
12 push ups
15/12 calories row
20 v-ups
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