06-10-2020
FITNESS
Strength
15-12-9-6
strict ring dips
db rows with 2 dbs
*15” l-sit after every set
WOD
Every 4′ for 24′
15 cal row /ski/bike
12 hspu
9 burpees on target
BURNOUT
For Time (Cap: 30min)
50-40-30-20-10
Sit Ups
Double Unders(x2 Reps On SU)
Then
25-20-15-10-5
Burpees
*After Each set 250m Run
Then
3 Rounds of
30 x Air Squats
20 x Push ups
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