30-10-2023
FITNESS
Strength
Every 2′ for 10′
back squat
set 1: 5 reps ( 3” pause at the bottom)
set 2: 3 reps regular
set 3: 5 reps with pause
set 4 : 3 reps regular
set 5: 10 reps regular
wod
buy in : 1000m run together
then
3 rounds
20 clusters 50/35-60/40
40 t2b
20 burpees synchro
BURNOUT
Every 5′ for 30′
(alternating between A and B)
(A)
-21/18 cal row
-15 dual db thrusters
-9 single arm devil press
(B)
-18/15 cal ski
-15 burpees
-9 knees to elbows
Share: