18-10-2022

FITNESS

STRENGTH
Every 1:30” for 10 sets
3 strict weighted pull ups or / 6 regular

then

Every 2′ for 10′
8 db bench press 3” pause at the bottom

then

WOD
Amrap 10′
20 db snatch
35 du
20 push ups
35 du
20 goblet squat

BURNOUT

Core Strength
EMOM 12′
-40″ arch rocks
-12-15 v-ups
-45″ russian twists

LADDER 12′
2-4-6-8-10-…
-one arm DB devil press
-one arm thrusters
*after each round 10 push ups + 40 du/60 su