11-03-2020
FITNESS
STRENGTH
3 Sets of:
6 banded deadlift
12 chest supported rows
WOD
25 db/kb thrusters( 2×25/2×15)
30 burpees to target
25 weighted lunges ( one arm oh the other down)
30 weighted reverse burpees
25 one arm hang clean and jerk
30 burpees to target
25 c2b/pull ups
BURNOUT
EVERY 3MIN FOR 30
-15/12 calories ski
8 burpees over the plate
15 ground to overhead
-250m run
8 curl and press
15 weighted step over
MOBILITY
hips
adductors
abductors
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