27-10-2020
FITNESS
Strength
15-12-9-6
ring dips
bent over row
*hs hold wall facing for 20”
Wod
3 rounds of
25 cal row /ski/bike
25 wall balls
rest 1′
150 du
40 box step over with one db
BURNOUT
For Time
2 Rounds of
500m Run
40 x Lunges
40 x Push ups
40 x Medball Sit ups
250m Medball Run
30 x Slamballs
30 x Russian Twists
30 x Hand Release Push ups *Touch the Ball
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