15-06-2020

FITNESS

‘Adaptation week low intensity start 70% –
strength and structural balance’

Strength(push+pull)
3 sets of:
10 one arm kb/db press in seated position
10 one arm row

rest 2′ b2n sets

WOD
3 rounds of:
1km bike
35 Air squat
15 push press choose a comfortable weight
Rx=60kg/40kg

rest 1′ b2n rounds

Tabata hollow

BURNOUT

AMRAP 14′

20 jumps over slamball
10 slamball
20 v-ups/v-sit ups
250m run

AMRAP 14′
15 weighted sit ups
20/18 calories row/ski
20 lunges
10 push ups