23-11-2021
FITNESS
STRENGTH
3 sets of:
8 split squat each leg front foot elevated
10 dbs romanian deadlift with 2” pause at the bottom
rest 1:30”
skill: hspu
wod
Amrap 13′
8 strict deficit hspu/kipping/regular /hand release push ups
12 box jump over
16 swings
BURNOUT
EVERY 12 MINUTES FOR 36
30 Burpee Box Jumps Over
24/20 calories bike
30 push ups
30 alternate v-sit ups
650/600m air runner
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