30-06-2022
FITNESS
STRENGTH
4 sets of
5 bench press 3” pause at the bottom
12 bent over row with dbs
rest 1:30”
wod
5 sets
250m run
12 hspu
30 air squat
BURNOUT
TEAM OF 3
A)
10′ AMRAP for wallballs
*dont drop the ball (rotate however you want)
REST 2′
B)
10′ AMRAP for burpees
Athlete1:burpees
Athlete 2:plank
Athlete 3:rest
(change whenever you want)
REST 2′
C)
FOR TIME:
1250m run (together)
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