24-12-2019
FITNESS
STRENGTH
12-9-6-3
strict pull ups
Db strict press seated
30m front rack carry b2n sets
SKILL: handstand push ups
Amrap 14′
7 hspu
300m row
12 oh lunges
16 db snatch (22.5kg/12.5kg)
BURNOUT
AMRAP 15′
20/16 calories runner
20 wall balls
20 push ups
20 swings
REST 1′
AMRAP 15′
20/16 calories bike
20 weighted lunges
20 ground to overhead
20 weighted sit ups
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