18-07-2023

FITNESS

STRENGTH
3 sets of
12 ring push ups
6 weighted pull ups
3 wallwalk
20 hollow rocks

rest 1:30”skill: hspu

WOD
Emom 16′
1. 10-12 hspu/15-20 handrelease push ups
2. 12/15 cal row
3. 15 box over
4. 10-15 burpees

BURNOUT

TEAM OF 2

Ladder for 22′
2-4-6-8-10-12-14-…

-dual db devil press
-heavy wallballs

*after every set perform:60 du/120 su

Core Strength
3 sets
-30 partner medball sit ups
-15 synchro v-ups

LEVEL 4

Strength
EMOM x 9min
1) 5 x Pause Back Squats with 2sec Pause
2) 15-20 x Weighted Hip Thrusts
3) 30sec Wall Sit

Workout
AMRAP 10min
4 x Push Jerks
8 x Hang Power Cleans
12 x Kipping Leg Raises