26-04-2024
FITNESS
Skill: rope climb/pistols
20 min amrap:
1 rope climb
200 m row
4 sumo h.p
6 pistols
6 KB swings
Core Strength:
3 sets of
max L-sit hold on pull up bar
15 weighted sit ups
30 plank rotations
BURNOUT
6 sets of
A1)amrap 2
2-4-6-8-10
hangt clean and jerk
down ups over db
rest 2
A2) amrap 2
10/8 cal row
10/8 box jumps
6 x A1/A2
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