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27.9.2022

WARM UP

- 1:00 Machine

- 10 Air squat

- 5 push ups

- 20m bear crawl


EMOM STRENGTH

Every 2mins for 12mins:

A.

- 8 Bench press

- 10 Box dips


B.

- 10 DB Renegade Rows

- 10 becips curls



WOD:

For time: (cap18)

- 30 Cal Machine

- 30 Sumo- Deadlift high pull

- 30 Dips


* Rest 2mins


- 20 Cal Machine

- 20 KB goblet squat

- 20 KB swing

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