07-09-2021
FITNESS
STRENGTH
4 rnds of
10 ring rows with 2” pause
8 strict press
30” hollow
rest 1:30”
WOD
4 rnds
3’on-1’off
15 cals
10 hspu
max burpee box jumps
BURNOUT
AMRAP 10
20/18 calories rows
20 box jumps
20 push ups
REST 1
AMRAP 10
75 Double unders/150 Singles
20 slam balls
20 weighted sit ups
REST 1
AMRAP 10
250m run
20 one arm dumbell thrusters
20 dumbell pull throughs
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