31-03-2023

FITNESS

STRENGTH
3 sets of
10 split squat each leg
10 single arm press frome seated position
15”-20” l-sit hold
rest 1:30”

WOD
5 sets of
15 wallballs
12 t2b
9 hspu

rest 1′ b2n sets

BURNOUT

Core Strength
4 sets

-8 pike ups
-15 hollow rocks
-8 inchworms

Every 5′ for 20′
-20/16 cal row
-20 air squats
-12 single arm devil press

LEVEL 4

Strength
EMOM x 6min
ODD: 5 x Pause Front Squats
EVEN: 40sec Plank Hold

Increase your weight after each set

Workout
For Time
30 x DBL DB Devil Press
30 x Kipping Leg Raises
40 x DBL DB Front Squats
30 x Kipping Leg Raises
50 x DBL DB Push Press