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08.12.2021

Warm up:

2 rounds ;

- 10 Air squat

- 20 m bear crawl

- 10 plate ground to overhead


Strength:

10 min work

6 sets:

- 10 bench press

- 10 bend over rows



Conditioning:

0-12 min: (AMRAP)

- 2 Dual DB Deadlift

- 2 Dual DB hang clean

- 2 Dual DB box step up

- 2 knees to elbow


* ADD 2reps after each set .


* 2 Min rest


14-24 min :

For time :

- 50 Cal machine

* Every 10 cal

- 10 DB thruster

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