20-12-2022
FITNESS
SKILL: rope climbs
strength
3 sets of
3 rope pull ups
2 progressions with the foot/or 1 regular
20 hollow rocks
wod
Emom 20′
1. 1-3 ropeclimbs
2. 20 wallballs
3. 20 swings
4. 15 hand release push ups
5. rest
BURNOUT
TEAM OF 2
16 Rounds
(I GO YOU GO)
-14/10 calories row/bike
-9 dual DB hang clean
-6 dual DB devil press
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