11.12.2021

Warm up:

1 round

200m row

200m run

2 rounds

10 air squat

10 shoulder tap

10 bird dog

10 deadbug

10 banded GM

Saturday Sweat

Time Cap: 40min

5 rounds for time:

20 wall ball shots

20 Dual DB Deadlift

Rest 2min

4 rounds for time:

15 cal machhine

20 DB Front squat

Rest 2min

3 rounds for time:

20 DB snatches

15 burpees over the DB

Rest 2min

2 rounds for time:

600m run/row

600m ski/row