Monday 20/03/2023

“It takes time to create excellence. The path to success is paved with wise choices and consistent effort over time.”

FitneSS

Monday

20/03/2023

A.

EMOM x 10min

I. 1 Weighted Eccentric Pull up *10-15sec descent

II. Max Inverted Ring Rows with feet elevated *2RiR

B.

EMOM x 9min / 20 Work - 40 Rest

I. Ring full Support

II. Ring Dip Support

III. Tempo Push ups

C.

3sets of:

Suitcase Bulgarian Split Squats x 6-8reps/side

Barbell Romanian Deadlift x 10-12reps

-rest 1min bt exercises-

D. (Optional)

2 Rounds for time

400m Run

-rest 30sec-

20/15cal Row

-rest 30sec-

20/15cal Bike

-rest 1min-

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Competition

Monday

20/03/2023

Complete Rest

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