Wednesday 08/03/2023

“Injury prevention is a much wiser approach than injury treatment”

FitneSS

Wednesday

08/03/2023

A.

EMOM x 40min

min 1: 8 single leg RDL/side

min 2: 40 sec single KB front rack carry (switch at 20 sec)

min 3: 40 sec bike

min 4: 10 alternating top to top dumbbell bench press

min 5: 30 sec handstand kick ups to wall - alternating lead leg

min 6: 40 sec bike

min 7: 30 sec wallsit @ parallel

min 8: 5 box jumps

min 9: 40 sec bike

min 10: Rest

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QuarterFinal

Wednesday

08/03/2023

Α.

2 Sets of:

A: 30 GHD Sit-ups

B: 25 Double KB Deadlifts @32/24kg

-rest 3min-

B.

2 Sets of:

24 Chest to Bar Pull ups

-rest 45sec-

30sec Free HSHold

-rest 3min-

C.

AMRAP x 4min

10 WallBalls @9/6kg

10cal Row

-rest 3min-

AMRAP x 4min

5 Squat Cleans @60/40kg

10cal Row

-rest 3min-

AMRAP x 4min

5 Thrusters @60/40kg

10cal Row

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