28-07-2020

FITNESS

Strength
4 sets of
7 strict pull ups with a 2” pause at the top
7 strict hspu with a 2” pause at the bottom
30” hollow hold

rest 1′ b2n

Skill: t2b

WOD
Amrap 20′
400m row/ski/run
5 t2b*
5 hand release push ups

*After every round increase 5 reps
for t2b and hand release push ups

BURN OUT

AMRAP 32′
25 wall balls
30 push ups
35/30 calories bike/row/ski
25 dumbell thrusters
30 hollow rocks
35 v-ups