16-03-2022
FITNESS
STRENGTH
Front squat
Every 2′ for 10′
4 reps 3” pause at the botom 70%
skill: bar muscle up
wod
5 sets of
2′ on – 2′ off
12-15 cal row
6-8 burpees
max bar muscle up /pull ups
BURNOUT
EVERY 3 MIN FOR 30MIN
-30 double unders/60 jump rope
20 v-ups
20/18 calories row
-15 burpees to plate
20 weighted sit ups
20 ground to overhead
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