30-12-2021

FITNESS

STRENGTH
3 sets of
8 split squat each leg back foot elevated
30” wallsit elevated
8 each leg reverse lunge both foot on plate
rest 1:30”

WOD
Amrap 8′
5 clean and jerk
10 burpee pull ups

rest 2′

Amrap 8′
5 clusters
10m hswalk/3 wallwalk

BURNOUT

FOR TIME
21-15-12-9
Toes to rings/leg raises
v-ups
burpees to target

then 2 min rest to

21-15-12-9
push ups
strict press
front rack dumbell step ups