01-03-2024

FITNESS

For time:

21 dumbbell snatches, arm 1

21 lateral burpees over dumbbell

21 dumbbell snatches,arm 2

21 lateral burpees over dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over dumbbell

Core Strength
EMOM x 12min (40sec On 20sec Off)
1) Weighted Sit ups
2) Russian Twists
3) Arch Hold
4) Weighted Plank Hold

BURNOUT

workout of the day

every 2 for 30
1)400/300m row
2)35/25 standing cal bike erg
3)25/20 burpees
4)20/15 situps +15 vups
5)rest