14-06-2023

FITNESS

Strength
4×10 front rack reverse lunges (5+5)
build up go heavy

WOD
3 rounds of
7 deadlift 100/70
14 cal

then
450m row/800m bike/400m airrunner

3 rounds of
7 deadlift
100 du

then
400 m row/800m bike/400 airunner
50 wallballs

BURNOUT

5 SETS OF:

Amrap 5′
-20 push ups
-20 goblet squat
-20 lateral jumps over KB

*remaining time:
max reps shuttle runs

(rest 2′)

LEVEL 4

Skill: Ring Push ups

Gymnastic Strength
12-9-6-3
Ring Push up
20sec Ring Push up Hold After each set
8-6-4-2
Strict Chin ups
Then,
21-18-15-12-9
Ring Rows
Push ups

Workout
Team of 2
60 x Cal Row
50 x Toes To Rings
40 x Burpee Box Jump Over