13-11-2019

FITNESS

STRENGTH
EMOM 18′
1. 30M sled drag
2.6 bench press 70%
3.16 weighted lunges
4.15 hand release push ups
5.20” chin up hold
6.3 wall walk

WOD
Amrap 12′
15 t2b
35 du
9 deadlift(100/70)

BURNOUT

AMRAP 9′
15/12 calories ski
15 swings
12 goblet box step ups

REST 1′

AMRAP 9′
250m run
15 ground to overhead
20 russian twists

REST 1′

AMRAP 9′
15 burpees
15 air squat
50 du/100 singles

MOBILITY

Hips

Quads

Hamstrings