29-11-2022
FITNESS
STRENGTH
3 set of
10 ring push ups 10” pause at the top
5 weighted pull ups
6-8 strict hspu 2” pause at the bottom
15 reverse flys
rest 1:30”
skill: pistols
WOD
30-20-10
db snatch
pistols or any progression / reverse lunges
50 du after every set
BURNOUT
TEAM OF 2
16 R.F.T
(I GO YOU GO)
-12/9 calories row/bike
-9 box jump overs (70/60cm)
-6 single arm heavy devil press
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