09-06-2023

FITNESS

STRENGTH
4 sets
15 weighted sit ups
30” plank
8 strict knees to elbows
20 hollow rocks

rest 1′ b2n

“GHOST MEET KAREN”
6 rnds of
1′ row
1′ burpees
1′ wallballs
1′ rest

BURNOUT

Every 5′ for 30′

-25 calories row/20 calories air runner
(alternating)
-10 burpee box jump overs
-60 du/120 su

LEVEL 4

Strength
EMOM x 8min
2 x Snatch Pulls
2 x Hang Power Snatches

Workout
AMRAP 13min
15 x Deadlifts
15 x Push ups
150 x Single Unders
15 x Goblet Squats
15 x Sit ups