26-05-2023
FITNESS
Strength
3 Sets of
8 One Arm Seated DB Press 8/8
30sec Hollow Hold
20sec Push ups Hold On Rings
5 Ring Push ups
30sec Wall Sit
skill: ring muscle up
WOD
Amrap 12′
3 ring muscle up
6 hspu/ pike push ups
10 step over
12 one arm hang clean and jerk
BURNOUT
EMOM 30′
-18-15/15-12 calories row
-8 dual db deadlifts + 8 push press
-8 burpees 2 target
-50 du/100 su
-30 air squat
-REST
LEVEL 4
Filthy Fifty
Team of 2
For Time
50 x Box Jumps
50 x Pull ups
50 x KB Swings 16/12
50 x Lunges
50 x Leg Raises
50 x Push Press 20/15
50 x Hip Extension On The Floor
50 x Wall Balls 9/6
50 x Burpees
50 x Single Unders EACH
Share: