30-07-2020
FITNESS
Strength
4 sets of
5 bench press
10 bent over rows
rest 2′ b2n sets
WOD
5 sets of ( 4′ on-1’off)
2 rounds cindy
max rounds macho man
*macho man= 3 power clean + 3 front squat + 3 jerk (60/40)
BURNOUT
FOR TIME
3 ROUNDS
21/18 calories row
16 dumbell curl and press
12 burpees over the dumbell
then
3 ROUNDS
80 du/160 jump rope
16 dumbell step ups
12 push ups
*bring your jump rope please
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