12-05-2023

FITNESS

SKILL: rope climbs

strength
3 sets of
3/5 rope pull ups
20 hollow rocks
45” weighted plank

wod
Emom 20′
1. 2/3 rope climbs
2. 15/12 cal row
3. 10/15 ring push ups
4. 50 du

BURNOUT

Core Strength
4 sets
-10 v-ups
-10 hollow rocks
-10 v-sit ups
-15 weighted sit ups

Amrap 15′
-30/25 calories
-20 box jump overs
-10 burpees
-30 single arm snatch

LEVEL 4

Strength
EMOM x 6min
5 x Deadlifts

Workout
5 Rounds of
15 x Kipping Leg Raises
10 x Burpees Over Bar
5 x Power Cleans