04-06-2024
FITNESS
Strength:
4 sets of
5-10 ring dips
5-10 chin ups
10 candlestick (with plate)
30-40 sec arch hold
Skill: ring mu
10 min amrap:
4-5-6-7-8-9-…
alt. DB snatch
burpees
1-2-3-4-5-6-…
ring mu
BURNOUT
amrap 35
500m row
(partner hold plank)
30 box jump overs
20 synchro 1 arm devil pres
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