30-10-2019
FITNESS
STRENGTH
Every 2′ for 10′
2 reps back squat 90%
SKILL: Push jerk
WOD
4 rounds of:
15 swings (32/24)
12 cal bike
9 push jerk (60/40)
6 burpee box jump over
BURNOUT
EVERY 2 MIN FOR 30 MINUTES
-250m/200m row,15 hand release push ups
-250m/200m ski,15 kettlebell thrusters
-250m run,15 box jumps
-20 hollow rock,20 v-ups/v-sit ups,20 russian twists
-15 ground to overhead,50 du/100 single jump rope
MOBILITY
thoracic
glutes
lats
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