10-01-2020
FITNESS
STRENGTH
4 sets of :
30” front rack squat hold
12 one arm shoulder press
30M farmers carry
SKILL: pistols
Amrap 7′
2,4,6,8,10
Db snatch (22.5kg/12.5kg)
pistols
rest 2′
Amrap 7′
2,4,6,8,10
one arm hang clean and jerk (22.5kg/12.5kg)
hspu
BURNOUT
FOR TIME
25-20-15-10-5
calories bike
calories air runner
dumbell front rack lunges
burpees
30m sled push after each round
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