18-02-2020
FITNESS
Strength
EMOM x 12min
1) 12 ( 6 each arm ) one arm ring row
2) 10 DB Biceps Curl to Press
3) 30sec goblet Squat Hold
4) 40sec Hollow Hold
skill: hspu
WOD
Amrap 15min
100 DU/200 SJR
30 Wall Balls 12-9/9-6
20 Box Jumps
10 hspu
BURNOUT
EMOM 30′
-200m on air runner
-20 dumbell thrusters
-20/18 calories bike
-10 hand release push ups,10 air squat
-40m sled push
-10 weighted lunges,10 dumbell push press
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