05-01-2023

FITNESS

STRENGTH
Every 2’for 12′
set 1-4: 8 bench press 65%
set 5-8: 6 bench press 70%
set 8-12: 4 bench press 75%

then

3 sets of
12 bent over row chest supported
12 z presses
12 reverse flys

rest 1:30”

Wod
2 sets of
amrap 5′
600m row
max hang power snatch 45/35

rest 1′

repeat with max ohs

BURNOUT

Core Strength
3 sets:

-20 weighted sit ups
-15 strict knees 2 armpits
-40″ dead bug

2 sets off:

AMRAP 7′
-50/40 cal row
-250m run
-40 goblet squat

*remainig time: max calories

(REST 2′ B2N)