10-01-2023

FITNESS

STRENGTH
4 sets of
10-15 ring push ups
10-12 chest supported rows
15-20” l-sit

then

2 rounds
12-15 z press
12-15 reverse flys
3 wallwalk 5” pause at the top of each rep

rest 1′ b2n

Wod
Amrap 10′
21 swings 24/16
15 goblet squat
9 box over

BURNOUT

TEAM OF 2
“Intervals”

10 Sets:
(1:30′ on – 1:30′ off)

-12/9 cal row/bike
-8 single arm heavy DB
hang snatch

*remaining time max reps
burpees box jump overs*