25-02-2020

FITNESS

STRENGTH
3 Sets of :
10 chest supported rows
10 ”T” raises
10” Chin up hold

SKILL: Rope climbs

WOD
EMOM 20′
1.15 cal row
2.20 wallballs
3.2-4 rope climbs/any progressions/1-2 tries
4.16 one arm db push press(8 each arm )
5.12 cal ski

BURNOUT

2 ROUNDS

AMRAP 4′
15/12 calories bike
12 push ups
10 box jumps

REST 1′

AMRAP 4
15/12 Calories air runner
12 curl and press
10 dumbell squat

REST 1′

AMRAP 4
30m heavy sled push
12 swings
10 v-ups/v-sit ups

AFTER PARTY
3 ROUNDS
40”hollow
20” rest