24-06-2021

FITNESS

STRENGTH
3 sets of
6-8 db bench press
10 one arm db row 2” pause at the top

skill: t2b

wod
Emom 24′
1. 20 air squat + max t2b
2. rest
3.10 cal row or 9 cal bike + max burpees to target
4.rest

*change t2b with burpees and burpees with t2b after each round

BURNOUT

2 ROUNDS OF:

AMRAP 5
250m/200m row
20 V-ups/v-sit ups
15 hand release push ups

REST 1

AMRAP 5
250m run
15 dumbell curl and press
15 dumbell squat

REST 1

AMRAP 5
15 burpee to deadlift
20 renegade rows
20 one arm overhead lunges

REST 1