22-09-2020

FITNESS

Strength
4 sets of
8 arnold presses seated position
10 bent over rows

WOD
Amrap 17′
50 wallballs
40 one arm hang clean and jerk 25/15
30 hand release push ups
20 cal row or ski or bike
10 one arm devil presses

BURNOUT

Every 5min For 20min
14/12 Cal Row
250m Run
8-10 x Burpee Box Jumps

1min Plank
1min Arch Hold
1min Hollow Hold
1min Side Plank R
1min Hip Extension Hold
1min Side Plank L