24-01-2023
FITNESS
STRENGTH
4 sets of
12 incline db bench press
16 one arm ring row(8+8)
12 y raises
10 diamond push ups
rest 1:30”
then
30 skull crushers
30 prone curls
then
Wod
Amrap 10′
15 cal row
12 t2b
9 burpees
6 pull ups or 3 bar muscle up
BURNOUT
TEAM OF 2
12 Rounds
(I GO YOU GO)
-12/9 cal row
-6 burpee box jump overs(75/60cm)
-THEN-
12 Rounds
(I GO YOU GO)
-12 wallballs
-6 dual DB hang cn’j
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