15-09-2022

FITNESS

CORE STRENGTH
3 rounds of:
20 alternate v-ups
45” weighted plank
20 hip raises
45” russian twists

rest 1:30”

skill: hspu or hswalk

wod
3 sets of :
Amrap 5′
12 front rack lunges
5 hspu or 7,5m hswalk
12 db snatch
5 hspu or 7,5m hswalk

rest 1′ b2n sets

BURNOUT

Glutes Strength
4 sets
-8/8 split squat
-30″ one leg hip thrust hold (R)
-30″ one leg hip thrust hold (L)
-10 dual DB pause front squat

(3 sets)
AMRAP 5′
-30 d.u / 60 s.u
-8 down ups over DB
-8/8 one arm thruster

REST 2′ B2N