10-11-2023
FITNESS
SKILL: rope climb
3 sets of
5 rope pull ups / chin ups
4 wallwalk
10 db bent over row
rest 1:30”
wod
Emom 20′
1. 15 /12 cal row
2. 2-3 rope climb
3. 60-75 du
4. 6-10 hspu /pike push ups
BURNOUT
Core Strength
3 sets
-6-6 bird-dog
-15 back extensions
-10 strict t2b
Ladder 16′
2-4-6-8-10-…
-calories
-push ups on db’s
*70 du/120 su
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