19-05-2023

FITNESS

Strength
3 Sets of
10 Plank to Push up
*2sec pause each position
10 One Arm Ring Rows 10/10
10 One Arm DB Seated Strict Press

WOD
Team of 2
3 Rounds of
800m Row/ski
40 KB Swings 32/24
50 Wall Balls
30 medball sit ups throw the ball

BURNOUT

Amrap 3′ (5 sets)

-Devil press
12-10-8-6-4

-Calories row/bike
8-10-12-14-16

*remaining time: max reps b.b.j.overs

Rest 3′

LEVEL 4

Strength
EMOM x 6min
ODD: 7 x Back Squats
EVEN: 15-20 x Weighted Hip Thrusts

Workout
4 Rounds of
4 x Pull ups
8 x Power Cleans
12 x Push Press/Push Jerks
16 x Front Squats