22-11-2022

FITNESS

STRENGTH
3 sets of
12 floor presses with hip extesion
6 strict pull ups
8 ring dips / or dips regular
16 one arm ring rows ( 8+8)
rest 1:30”

Wod
4 sets of
Amrap 4′
500m row
max burpee box jumps
rest 1:30”

BURNOUT

TEAM OF 2
7 SETS:
(2″ on 2′ off)

-16/12 cal row
-10 dual DB snatch from floor
*remaining time:
max burpees over db