13-07-2022

FITNESS

STRENGTH
Emom 10′
75% of 1 rm front squat
1. 5 back squat
2. 3 front squat

WOD
Amrap 5′
500m run
max devil press

rest 2′

Amrap 5′
500m run
max double db snatches

rest 2′

Amrap 5′
500m run
max db thrusters

BURNOUT

A)LADDER for 16′
2-4-6-8-10-…
-weighted sit ups
-burpees
-inchworms (without push up)

B)Upper body accessory (work in couples)
4 supersets
-12 floor press (3″ tempo down)
-12 presses (one db)
-max push ups on db’s (supinated grip)

*rest 1:30′-2′ b2n sets*