21-10-2022

FITNESS

Strength
4 sets of
16 reverse lunges deficit
12 deficit deadlift with kb

rest 1′ b2n

4 sets of
16 one arm db strict press
20 hip thrust heels on a bench or box

rest 1′ b2n

Wod
Team of 2
Amrap 5′
max rope climbs

rest 1′

Amrap 5′
max wallballs

BURNOUT

AMRAP 7′
-12/9 calories
-10 one arm heavy DB thrusters

REST 2′

AMRAP 7′
-70 du/140 su
-10 one arm heavy DB hang snatch

REST 2′

AMRAP 7′
-8 burpees
-10 one arm heavy DB hang clean