27-01-2023

FITNESS

STRENGTH
4 sets of
16 split squat 1+1/4 back foot elevated
8 double kb cyclist squat 1+1/4
20 single leg hip thrust on a bench (10+10)

rest 1:30”

then
30 strict t2b
30 hollow rocks
30 weighted sit ups

then

WOD
21-15-9
burpees
c2b/pull ups

BURNOUT

Core Strength

3 sets:
-20 weighted sit ups
-30 v-sit ups
-40 russian twists

(2 sets)

AMRAP 6′
-500m row
-80 du/140 su
-10 burpees

*remaining time:max calories*

(REST 2′ B2N)