10/30/19

Warm up

  • 15 Ring Rows
  • 15 Hanging Knee ups
  • 20 Dumbbell Struct press

Warm Up Row. Easy pull 250m

Tabata Row 8 Rounds. 30 sec max effort 30sec break

Strength 10 min Strict Press. 7-5-3-3-3

WOD 5 Rounds. 15 min Cap

  • 30 Abmat sit ups
  • 15/12 cal row
  • 10 Strict HSPU