11-05-2023
FITNESS
STRENGTH
4 sets of
16(8+8) front foot elevated split squat
16 hip thrust heels on the bench
16(8+8) single leg deadlift
Wod
Amrap 7′
3 man maker
6 box step up
9 hspu
rest 2′
repeat
BURNOUT
-FOR TIME-
Team of 2
-2000m row
-150 du (each) 300 su (each)
-120 wallballs
-2000m ski
-1000m row
-150 du (each) 300 su (each)
-80 partner medball sit ups
-1000m ski
*every 4′ perform 7 synchro burpees*
LEVEL 4
Strength
EMOM x 6min
1 x Snatch Pull
2 x Power Snatches
2 x Overhead Squats
Workout
4 Rounds of
10 x Power Snatches
20 x Wall Balls
30 x Single Unders
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