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15.6.2022

WARM UP

TABATA

:30 work / :20 rest x 6

- Run

- Wall sit hold

- Squat hold



STRENGTH (15mins)

A.

- 21 - 15 - 9

- Bench press


- 9 - 15 - 21

- Ring dips / box dips


B.

- 15 -12 - 9

- Bent over rows


- 9 - 12 - 15

- Pull ups / Ring row



PARTNER WOD

AMRAP 10 (YGIG)

- 3 Wall walk

- 6 Deadlift

- 50 Skipping rope


* While the other partner on the machine waiting to finish the round


* 2mins Rest



AMRAP 10

- 21 - 15 - 9

- Synchronized Push ups


- 15 -12 - 9

- Synchronized DB Front squat

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