Tuesday
15 min amrap
5 single arm hang c+j per side
10 t2b
15 cal row
Wednesday
8 min am-rap
21 wall balls
15 hollow rocks
9 shuttle runs
Rest 3 min
8 min am-rap
21 alt lunges
15 push-ups
9 box overs
Thursday
4 rft
20/14 cal row
12 Kb front squats
9 KB deadlifts
Friday
30-20-10
DB thrusters
300 run between each
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