28-12-2021

FITNESS

STRENGTH
3 sets of
8 strict hspu pause 2” at the bottom/ pike push up
8 strict pull ups
15 reverse flys

rest 1:30”

skill: t2b

wod
21-18-15-12-9
burpee to target
t2b
after every set 35 du

BURNOUT

AMRAP 12
15/12 calories runner
15 dumbell curl and press
15 box jump over

REST 2

AMRAP 12
15/12 calories bike/row
12 dumbell lunges
12 renegade rows

REST 2

EMOM 4(40-20)
-hollow rocks
-dumbell pull throughs
-hollow hold
-plank