09-02-2022

FITNESS

STRENGTH
3 sets of
20(10 each arm) reps of one am dumbell row
20(10 each arm) reps of one arm db bench press while left arm
works isometrically

WOD
3 rounds of:
20 deadlift (60/45)
15 thrusters (60/45)

cash out: 30 box step over(25/15)

BURNOUT

“BODYBUILDING BURNOUT”
3 ROUNDS
16 split squats
16 deficit sumo deadlift
30 hip thrusts(back on box or bench)

REST 1MIN B2N

THEN

3 ROUNDS
15 v-ups
15 v-sit ups
15 hollow rocks
15”hollow hold

REST 1 MIN B2N

THEN

3 ROUNDS
12 zottman curl
12 ring face pulls
12 close grip push ups

FOCUS ON ALL THESE MOVEMENTS ON SLOW ECCENTRIC