08-07-2022
FITNESS
SKILL: rope climbs
strength
3 sets of
3/5 rope pull ups
20 hollow rocks
45” weighted plank
wod
Emom 20′
1. 2/3 rope climbs
2. 15/12 cal row
3. 10/15 ring push ups
4. 50 du
BURNOUT
A) Core Strength
EMOM 9′
(40″ on 20″ off)
-weighted hollow hold
-hollow rocks
-bird-dog (20″-20″)
B) EMOM 18′
-13/9 cal row
-10 burpees
-16 one arm overhead lunges
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