13-10-2022
FITNESS
STRENGTH
Every 2′ for 10′
8 bench press across all sets
then
4 sets of
8 bent over row
10 arnold presses
rest 1:30”
then
WOD
”Fran”
21-15-9
thrusters 40/30
pull ups
cap 7′
BURNOUT
Core Strength
4 sets
-20 hollow rocks
-15 v-ups
-10 inchworms
Rest 1-1:30
Amrap 13′
-30 air squar
-5 burpees
-70 d.u/120 s.u
-5 burpees
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