10-06-2021
FITNESS
Strength
3 sets of
8 each leg front rack reverse lunges
10 bent over row with 2kbs or dbs
WOD
1mile bike/800m run/
50 t2b /rx athletes 20 bar muscle up
150 du
800m bike/ 400m run
25 t2b/ rx athletes 15 bar muscle ups
75 du
1mile bike/800m run
BURNOUT
3 sets of:
Amrap 4′
15/12 calories row
15 burpees
15 box jumps
REST 1′
THEN
3 sets of
Amrap 4′
10 half man makers
10 db squats
250m run
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