28-09-2023

FITNESS

STRENGTH
4 sets of
5 bench press
10 bent over row
12 ”y” raises

rest 1:30”

WOD
Emom 20′
1. 12-14 burpees to target
2. 15/12 cal
3. max box jump over
4.rest

BURNOUT

TEAM OF 2
AMRAP 30′

-70/60 calories row
-70 dual kb front rack lunges
-40 h.r.p.u

-70/60 cal ski
-70 dual kb deadlifts
-40 goblet squat

-70/60 cal row
-70 burpees over kb
-40 v-ups

*every 5′ (including 0:00′) perform 10 partner wallball

LEVEL 4

Strength
EMOM x 6min
1 x Snatch Pull
1 x Power Snatch
1 x Overhead Squat

Workout
AMRAP 12min
8 x Power Snatches
15/12 x Calories
30 x Single Unders