18-11-2021
FITNESS
CORE STRENGTH
3 SETS
16 db pull throughs
14 slow eccentric sit ups legs anchored
12 strict t2b
30” plank weighted
1′ rest
wod
4 sets of:
Amrap 3′
400m row
max hang clean 50/35
rest 1′
set 1: hang clean
set 2: front squat
set 3: push press
set 4: hang clusters
BURNOUT
EVERY 2MIN FOR 30 MIN
-250m run
-10 push ups,10 dumbell push press,10 dumbell floor press
-18 front rack reverse lunges,18 front rack squats
-15 hollow rocks,15 v-ups,15 sit ups,15”hollow
-10 supine curls,10 arnold presses,10 upright row
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