08-12-2023

FITNESS

STRENGTH
Core Strength
EMOM x 9min
1) 45sec Strict Toes To Bar
2) 45sec Weighted Dead Bug
3) 45sec Weighted Plank

wod
Team of 2
buy in: 1000m run
then
4 Rounds of
30 KB Front Squat 24/16
30 KB Swings 24/16
30 cal row

BURNOUT

Part A
Row For Calories
3 Sets of
AMRAP 2min
Max Cal Row
Rest 1min Between Sets

Part B
Burpees For Burpees
3 Sets of
AMRAP 2min
Max Reps Burpees
Rest 1min Between Sets

Part C
Dont Forget to count your reps and cals
For Time
1/2 of your total Cals= X Cal Row
1/2 of your total Reps= X Burpees