29-11-2019
FITNESS
CORE STRENGTH
2 rounds of:
30 russian twists
20” l sit
30 v ups
20” l sit
30 weighted sit ups
20” l sit
SKILL: Ring muscle up
WOD
Every 3′ for 15′
5 burpee muscle up/7 burpee pull ups
10m hswalk/4 wallwalk with a push up
12 high box jumps
BURNOUT
AMRAP 9′
15/12 Calories bike
15 weighted sit ups
15 box jumps
REST 1′
AMRAP 9′
80 DU/160 SINGLES
15 swings
12 goblet squat
REST 1′
AMRAP 9′
15/12 calories air runner
30m sled pull
20 lunges
Share: