08-09-2020

FITNESS

Strength
4 sets of
12 chest supported rows
8 weighted push ups 2” pause at the bottom

rest 2′ b2n sets

WOD
Amrap 7′
15 cal row/ ski /bike
15 swings

rest 2′

Amrap 7′
15 cal row/ ski/ bike
12 one arm thrusters ( 5 each hand)

rest 2′

Amrap 7′
15 cal row /ski/bike
12 one arm oh lunges ( 6 each hand )

BURNOUT

AMRAP 9min
15 x Box Jumps
12 x Air Squats
9 x Burpees

Rest 1min

AMRAP 9min
10/7 x Cal Row
12 x Push ups
8 x V Ups/Sit ups

Rest 1min

AMRAP 9min
40 x Mountain Climbers
30 x Russian Twists
20 x SlamBalls