13-01-2023
FITNESS
STRENGTH
4 sets of
16 front foot elevated split squat (8+8)
16 b stance deadlift (8+8)
30” wallsit
then
30 hip thrust feet on a bench
30 curtsy lunges (15+15)
then
wod
2 sets of
500m row
500m run
cap 11′
BURNOUT
EMOM 30′
-40″ battle ropes
-10 burpees 2 target
-14/10 cal row
-20 jumping squats
-20 heavy KB russian swings
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