27-12-2022

FITNESS

STRENGTH
3 sets of:
8 split squat each leg front foot elevated
10 dbs romanian deadlift with 2” pause at the bottom

rest 1:30”

skill: hspu

wod
Amrap 13′
8 strict deficit hspu/kipping/regular /hand release push ups
12 box jump over
16 swings

BURNOUT

TEAM OF 2
10 rounds:
(I GO YOU GO)

-12 dual KB front rack squat
-14 gorilla rows
-8 burpees over KB

REST 2′

10 rounds
-8 synchro swings
-15 synchro medball sit ups