29-09-2020

FITNESS

Strength
3 sets of :
5 strict weighted pull ups
6 strict hspu 2” pause at the bottom
15” l-sit
3 wallwalk

rest 2′

Skill:du

Wod
3 sets of
Amrap 5′
50 du/100 singles/ 10 tries du
15 cal row or ski
10 t2b

rest 2′

BURNOUT

3 Sets of
AMRAP 8min
10 x Plate Russian Twists
10 x Burpees
10 x Jumping Squats
10 x Plate Sit ups
10 x Plate Ground to Overhead

Rest 2min Btn Sets

2nd Set= 20 Reps All Exercises
3nd Set= 30 Reps All Exercises