17-06-2020

FITNESS

Strength(shoulders+ legs)
3 sets of :
6-8 back squat not heavy just feel comfortable
8 pike push ups with a box

rest 2′ b2n sets

WOD
For time:
30-20-10
swings
weighted sit ups

250m run after every round
cap 10′

rest 3′

30-20-10
down ups
box jumps

250m run after every round
cap 10′

BURNOUT

FOR TIME
4 ROUNDS
250m run
15 burpees
20 one arm dumbell thrusters
15/12 calories bike
20 ab mat sit ups