14-07-2020
FITNESS
Strength
15-12-9
strict chin ups
strict hspu
after every set 20 hollow rocks
Wod
for time:
3 rounds of
450m run
20 box jumps
then
2 rounds of
25 cal bike/row/ski
25 hand release push ups
then
30 burpee box jumps
BURNOUT
21-15-9
box jumps
swings
push ups
then
9-15-21
cal row/ bike/ ski
vups
weighted lunges
then
800m run with a medball or plate
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