17-11-2023

FITNESS

CORE STRENGTH
ΕΜΟΜ 12′(40”-20”)
1. Weighted Dead bug
2. Strict t2b
3. Weighted Plank

wod
For Time
500m row/ski/run
50 push ups
50 Du/100 Su
30 burpees over line
500m row/ski/run
10 wallwalk
50 Du/100 Su
50 squats
500m row/ski/run

BURNOUT

EMOM x 24min
1) 15-20 x Wall Balls
2) 14/12 x Cal Row
3) 12/10 x Cal Bike
4) Rest

Max Time Plank Hold