28-02-2020
FITNESS
Strength
3 sets of
8 Strict Chin ups
8 Strict Ring Dips/Dips
30sec Hollow Hold
30sec Arch Hold
30sec HS Hold
WOD
For Time
30-20-10
Air Squats
Pull ups
Ring Dips
Walking Lunges Steps
TTB/Leg Raises
Hand Release Push ups
*Every 2min Stop and Perform 7 Burpees
Until you complete the WOD
BURNOUT
ΑΜRAP 10′
250m air runner
20 swings
15 weighted sit ups
10 hand release push ups
REST 1′
AMRAP 10′
25/18 Calories bike
20 lunges
20 mountain climbers
10 dumbell curl and press
REST 1′
AMRAP 10′
80 DU/160 jump rope
20 ground to overhead
10 dumbell squat
10 weighted sit ups
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