20-10-2022
FITNESS
STRENGTH
Every 1:30” for 10 sets
2 push press + 2 push jerk
build up not above 85% of push press
then
4 sets of
12 bent over row
8 deficit push ups weighted if possiple
rest 1:30”
wod
3 rounds of
20 heavy swings
100 du
cap 8′
BURNOUT
AMRAP 13′
-60 du/120 su
-8 hrpu
15 v-ups
-30 du/60 su
-8 v-ups
-8 hrpu
Core Stength
3 sets
-40 plate russian twists
-30 plate sit ups
-20″ arch hold
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