15-02-2022

FITNESS

STRENGTH
3 sets of
12-15 heavy floor presses
5 weighted chin ups 2” pause at the top
3 wallwalk 3” pause at the top

rest 1:30”

skill: butterfly pull ups /kipping pull ups

wod
3 rounds of
25 wallballs
50 du
15 pull ups
50 du
15 hand release push ups

BURNOUT

“BODYBUILDING BURNOUT”
3 ROUNDS
12 goblet cyclist squats
30” weighted wall sit
16 walking lunges

REST 1MIN B2N

THEN

3 ROUNDS
15 clamshell plank(each leg)
15 single leg hip thrusters(each leg)
15 single leg romanian deadlift(each leg)
15 box pistols(each leg)

REST 1 MIN B2N

THEN

3 ROUNDS
12 deep strech push ups w/dumbells
12 diamond push ups
12 up-downs

FOCUS ON ALL THESE MOVEMENTS ON SLOW ECCENTRIC