19-10-2022
FITNESS
STRENGTH
Every 2′ for 10′
deadlift with 3” pause under the knee
set 1: 5 reps 65%
set 2: 3 reps 75%
set 3: 5 reps 65%
set 4: 3 reps 75%
set 5: 10 reps 60% regular reps no touching the floor
then
Every 1:30” for 9 sets
2 power snatch + 1 squat snatch
Wod
21-15-9
strict hspu ( pike push ups )
cals
BURNOUT
TEAM OF 2
AMRAP 14′
(I GO YOU GO)
-8/6 cal row
-6 burpees over row
-2 dual DB man makers
REST 2′
AMRAP 14′
(I GO YOU GO)
-250m run together
-30 synchro air squats
-30″ plank
Share: