28-03-2023

FITNESS

skill: hspu
STRENGTH
3 sets of
8 pike push ups or / 8 deficit strict hspu
10 ring rows 3” pause at the top
10 deficit push ups
5 strict chin ups

rest 1:30”

Wod
4 sets of:

3’on-3’off

300m row/200m row

35du/70s.u

max burpee box jump over

LEVEL 4

Strength
EMOM x 6min
ODD: 5 x Pause Back Squats
EVEN: 15-20 x Hip Thrusts with heel on Box

Increase your weight after each set

Workout
4 Rounds of
15 x Hang Power Cleans
50 x Single Unders
15 x Push Press
50 x Single Unders

BURNOUT

Team of 2

(I go you go)
-10 sets as a team –

-12 dual Db step overs
-6 burpee box jumps
-3 dual db man makers