13-07-2023

FITNESS

Core strength
3 rounds of
20 renegade rows
20 weighted sit ups with rotation
30” weighted plank

1′ rest

WOD
For time:
40 t2b
40 hspu
40 swings
40 burpees to target
40 ring dips

BURNOUT

TEAM OF 2

-120 calories row
-60 b.b.j.overs
-60 partner medball sit ups

-90 calories row/ski
-40 b.b.j.overs (75/60cm)
-60 dips on the box

-60 calories row
-20 b.b.j overs
(without touching the box)
-60 heavy wallballs

LEVEL 4

Strength
EMOM x 9min
1) 8 x Barbell Romanian Deadlifts
with no touching the floor
2) 15 x Weighted Hip Thrusts
3) 30sec Squat Hold

Workout
For Time
3-6-9-12-9-6-3
Power Snatches
30-60-90-120-90-60-30
Single Unders