14-09-2021
FITNESS
STRENGTH
3 sets of:
8-10 seated presses with 3” slow eccentric
12-15 reverse flys
5 strict chin ups
rest 1:30”
wod
for time
2 rnds of:
500m run
50 wallballs
30 box jumps
20 hand release push ups
10 bar muscle up/10 pull ups + 10 dips
BURNOUT
FOR TIME
30 wall balls
30 leg raises
30 plate overhead lunges
30 v-ups
250m run
25 jumping squat
25 leg raises
25 goblet lunges
25 v-ups
500m run
20 goblet squat
20 leg raises
20 lunges
20 v-ups
750m run
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