11-11-2021
FITNESS
STRENGTH
4 sets of
6 bench press
10 single arm db rows
20” chin up hold
rest 1:30”
wod
6 sets of
2′ on – 2′ off
12 deadlift 80/60
16 single arm db push press
max burpees over bar
BURNOUT
EMOM 30(45-15)
-hollow hold
-dumbell pull throughs
-mountain climbers
-jumping lunges
-wall sit
-calories row
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