15-06-2021
FITNESS
STRENGTH
3 sets of
8 each leg front foot elevated reverse lunges
8 tempo goblet squat 3” down 2” pause at the bottom
rest 1:30”
wod
Amrap 14′
250m row/200m ski/250m run
21 swings
50 du/100 s.u
12 one arm kb push press (6/6)
BURNOUT
EVERY 3MIN FOR 36
-250m run
amrap wall balls
-15 burpees
amrap S.A dumbell thrusters
-250m run
amrap S.A dumbell lunges
-15 burpees
amrap weighted step ups
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