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