11-01-2022
FITNESS
STRENGTH
3 sets of:
10 l seated presses
10 chest supported rows
10 y raises
skill: row
wod
3 rounds of:
600m row
15 db push press
12 step over
9 db double snatch
cap:17′
BURNOUT
AMRAP 14
30 goblet lunges
20 burpees
30/24 calories row
REST 3
AMRAP 14
150/100m runners
20 swings
20 box jumps
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