09-09-2022

FITNESS

STRENGTH
3 sets of
16 split squat back foot elevated
9 strict knees to elbows
30” wallsit weighted

rest 1:30”
skil: Ring muscle up
wod
2 sets of
Amrap 7′
4 ring muscle up
8 burpees
32 du

rest 2′

BURNOUT

AMRAP 6′
-50 du/100 su
-20 one arm DB push press
-5 burpees over DB

REST 2′

AMRAP 6′
-50 du/100 su
-20/15 cal row
-5 burpees over row

REST 2′

AMRAP 6′
-50 du/100 su
-20 goblet squat
-5 burpees over DB

REST 2′

AMRAP 6′
-50 du/100 su
-20 one arm DB push press
-5 burpees over DB