30-06-2023

FITNESS

Strength Gymnastics
For Time
45 Pull ups
75 push ups

WOD
For Time
45-30-15
Wall Balls
Cal Row
after every round 7 wallwalk

BURNOUT

Core Strength
4 sets

-30 russian twists
-20 v-sit ups
-10 v-ups

2 Sets off:

Amrap 7′
-15/12 calories row
-50 du/100 su
-20 air squat

REST 1′

LEVEL 4

Strength
EMOM x 6min
ODD) 6 x Back Squats
EVEN) 20 x Single Leg Hip Thrusts 10/10

Workout
AMRAP 12min
4 x Kipping Pull ups
6 x DBL DB Devil Press
8 x DBL DB Front Squats
100m Run/200m Row/400m Bike