05-10-2023
FITNESS
STRENGTH
Every 2′ for 10′
8 bench press across all sets
then
4 sets of
8 bent over row
10 arnold presses
rest 1:30”
then
WOD
”Fran”
21-15-9
thrusters 40/30
pull ups
cap 7′
BURNOUT
TEAM OF 2
AMRAP 25′
-240m farmers carry
-50 g.2.oh (plate)
-120m front rack carry
-50 push ups
-60m overhead carry
-20 synchro burpees
Core Strength
3 sets
-15 weighted sit ups
-15 hollow rocks
-30″ plank
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