15-12-2021
FITNESS
STRENGTH
Deadlift
Every 2′ for 10′
set 1: 5 reps
set 2: 3 reps
set 3: 2 reps
set 4: 1 reps
set 5: 5 reps
WOD
2 sets of:
Emom 9′
1. 18-22 wallballs
2. 12 burpee to target
3. 10 one arm db hang clean and jerk
rest 2′ b2n sets
BURNOUT
Every 2min For 30min
1) 400m/300m Row
2) 30 x DB Box Step up
3) 40 x DB Russian Twists+60 x Mountain Climbers
4) 100 x DU/200 x SU
5) 30 x Push ups+Max Plank Hold
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