01-11-2022
FITNESS
STRENGTH
Every 2′ for 12′
8 strict press with 2 dbs
4 strict pull ups
then
3/4 sets of
12 ring push ups + 10″
12 db rows
12 reverse flys
rest 1:30”
wod
Amrap 10′
100 du /200 s.u
30 box jump over
8 wallwalk
30 cal row
max wallballs
BURNOUT
TEAM OF 2
AMRAP 13′
(I GO YOU GO)
-10/8 cal bike
-8 dual db’s burpee deadlift
REST 4′
AMRAP 13′
(I GO YOU GO)
-12/9 cal row
-15 wallballs
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