27-07-2023

FITNESS

STRENGTH
4 sets of
6 bench press 3” pause at the bottom
6 weighted pull ups

rest 1′

WOD
7 rounds of
7 burpee box jumps
7 t2b
50 du

BURNOUT

Every 10′ for 30′

-20/16 calories row
-10 burpees
-20/16 calories row
-10 burpees high knees
-20/16 calories row
-10 burpees broad jump

LEVEL 4

Strength
EMOM x 6min
1 x Snatch Pull
2 x Power Snatches
3 x Overhead Squats

Workout
EMOM x 15min
1) 5 x Deadlifts+ 40 x Single Unders
2) 10/7 x Calories+ 5 x Burpees
3) Rest