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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