23-06-2023

FITNESS

CORE STRENGTH
5 rounds of
12 v-ups
8 alternate v-ups
6 v-ups with open legs
10 hollow rocks

rest 1:30”

Wod
3 sets of
Amrap 5′
5 pull ups
10 hspu
15 box jump over

rest 2′ b2n sets

BURNOUT

Every 9′ for 27′ (3 sets)

-21 dual db hang snatch
-21 db facing burpees
-21 k2 elbows

remaining time: max calories row

Cap: 6′

LEVEL 4

Strength
EMOM x 8min
2 x Front Squats

Workout
For Time
2 Rounds of
100 x Single Unders
20 x Power Cleans
20 x Burpees Over Bar
100 x Single Unders

*Rest 1min Between Rounds