10-10-2023
FITNESS
STRENGTH
Every 2′ for 12′
8 strict press with 2 dbs
4 strict pull ups
then
3/4 sets of
12 ring push ups + 10″
12 db rows
12 reverse flys
rest 1:30”
wod
Amrap 10′
100 du /200 s.u
30 box jump over
8 wallwalk
30 cal row
max wallballs
BURNOUT
8 sets
Amrap 2′
-15/12 calories row
-12 heavy wallballs 14-12/9
-9 leg raises
Rest 1′ b2n
(and continue where you stop)
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