14-03-2023
FITNESS
STRENGTH
3 sets of:
12 incline db bench press
12 db chest supported row
20” chin up hold
rest 1:30”
skill: ring muscle up
WOD
Amrap 6′
3 ring muscle up or any transition
6 burpee to target
50 du
rest 1′
repeat
BURNOUT
TEAM OF 2
( I GO YOU GO)
-8 rounds-
-15 v-ups
-15/12 calories row
-15 kipping leg raises
-directly into-
-8 rounds-
-10 dual KB deadlift
-10 gorilla rows
-5 burpees
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