15-09-2023

FITNESS

CORE STRENGTH
4 SETS
12 dead bugs ( 6 each side )
20” l-sit
12 weighted sit ups feet anchored
14 side leg raises (6 each side)

rest 1:30”

BENCHMARK WOD
”NATE”
Amrap 20′
2 ring muscle up/bar muscle up/4 pull ups+4 push ups
4 hspu
8 swings 32/24

BURNOUT

Every 5′ for 30′ (6 sets)

-20/17 calories row
-60 du/120 su
-20 prisoner reverse lunges
*max reps burpees 2 target until 3:30′

LEVEL 4

Workout
I Go You Go
24 Rounds of
5 x Box Jumps Over
5 x DBL DB Hang Cleans
5 x DBL DB Push Press
5 x DBL DB Front Squats
5 x DBL DB Devil Press

Core Strength
2min Plank Hold
20 x DB Pull Throughs
20 x Sit ups
40 x Russian Twists