23-07-2024

FITNESS

Strength:

3 sets of

6-8 false grip strict ring pull ups

1 min weighted plank

30 sec ring hold support

Skill: ring mu

2 sets of

7 min amrap:

10 cal row

3 ring mu

7 push press DBL DB

10 burpees over DB

BURNOUT

on the run

team of 3
A) amrap 10
500m run
50m synchro walking lunges
(outside)
max calories ski
partners wall sit

B)amrap 10
500m run together
250m farmers carry
(1 lap)
max calories row
partners plank

C)amrap 10
500m run together
50 1 arm db push press
max cal bike
partner hanging hold