19-06-2023

FITNESS

STRENGTH
back squat
Every 2′ for 10′
set 1: 5 reps
set 2: 3 reps
set 3: 2 reps
set 4: 1 rep
set 5: 5 reps

Wod
Team of 2
4 rounds of
20 clusters 60/40
30 t2b
150 du

BURNOUT

A) Every 5′ for 25′ (5 sets)
-25/20 row – 20/16 cal ski
-12 burpees over line
-max calories until 3:30′

B) tabata:
-hollow rocks
-plank

LEVEL 4

Strength
EMOM x 6min
3 x Hang Power Cleans
3 x Front Squats
3 x Push Press/Push Jerks

Workout
Team of 2
AMRAP 14min
8 x Partner Deadlifts
30 x Goblet Squats
8 x Synchro Burpees
30 x Sit ups