17-05-2024
FITNESS
Skill: rope climb
5 rounds of
Every 3 min:
1 round of DT with DB/KB
2 rope climbs
10 air squats
*DT: 12 deadlift
9 hang clean
6 sh20h
Strength:
3 sets of
1 min plank
1 min hshold
1 min farmer carry DB/KB
BURNOUT
3 sets of
3 min medium
1:30 hard
2 min medium
1:00 harder
1 min medium
0:30 hardest
rest 2 minutes between sets
1)row
2)ski
3)bike
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