12-09-2023

FITNESS

STRENGTH
4 rnds of
10 ring rows with 2” pause
8 strict press
30” hollow

rest 1:30”

WOD
4 rnds
3’on-2’off
15 cals
10 hspu
max burpee box jumps

BURNOUT

TEAM OF 2
6 ROUNDS (each)
(I GO YOU GO)

-15 dual kb/db deadlifts
-40 du/8 su
-10 dual kb/db reverse lunges
-12 push ups on kb’s/db’s

4 ROUNDS (each)
(I GO YOU GO)

-15/12 calories
-8 burpees over kb/db

LEVEL 4

Strength
EMOM x 8min
ODD: 5 x Back Squats
EVEN: 15 x Weighted Hip Thrusts With Back On Bench

Workout
3 Rounds of
15 x Deadlifts
100 x Single unders
20 x Single Arm Hang Clean and Push Press
30 x DB Reverse Lunges