09-11-2021

FITNESS

STRENGTH
4 sets of :
12 front rack box step ups
8 each side single leg deadlift
30” hip thrust hold with a db

rest 1:30”

wod
Amrap 5′
3 rounds cindy
max cal/row

rest 2′

Amrap 5′
3 rounds cindy
max burpee to target

rest 2′

Amrap 5′
3 rounds cindy
max row /ski

BURNOUT

AMRAP 12
21 wall balls
18 calories runner
15 calories bike
12 swings

REST 2

AMRAP 12
21 ground to overhead
18 lunges
15 push ups
12 weighted sit ups

REST 2

TABATA
hollow hold