11-02-2022
FITNESS
STRENGTH
3 sets of
30” front rack wallsit with 2 kb
12 front rack reverse lunges ( front foot elevated)
SKILL: Ring mu
WOD
Amrap 7′
5 mu/jumping mu or 5 dips + 5 pull ups
50 du
rest 2′
Amrap 7′
15 row
4 wallwalk
BURNOUT
FOR TIME
3 ROUNDS
15 swings
20 wall balls
20 calories runner
then
3 ROUNDS
15 goblet squat
20 push ups
20 calories row
then
3 ROUNDS
15 air squat
20 v-ups
20 calories bike
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