22-11-2023
FITNESS
STRENGTH
Every 2′ for 10′
5 Back Squats
*Build up
WOD
3 sets of
Amrap 5′
30 du
10 front squat 50/35
30 du
10 push jerk 50/35
rest 2′ b2n
BURNOUT
WOD
AMRAP 14min
4,8,12,16,20…etc
Single Arm DB Snatches
Cal Row
*After each set 40 x DU/80 x SU
After workout
Core Strength
3 sets
(40″ on – 20″ off)
-db pull throughs
-alternating v-ups
-weighted sit ups
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