• meganfoley6793

Saturday 11/12/21

4 Rounds For Time

10 Cal Row

10 DB Bench Press

10 Pull ups

10 Deadlift 80-100/55/70 kg

10 MB Twist R/L Sit ups

10 Strict Shoulder Press 35-45/20-30 kg

10 KBS 254/16 kg

10 Slam Ball Over Shoulder

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For Time: (Time Cap) 25 Burpee Box Jumps 30 DU’s / 60 Skips Hill Run 25 Burpee Pull Ups 30 DU’s / 60 Skips Hill Run 25 Burpee WBS 30 DU’s / 60 Skips Hill Run 25 Burpee Plate Hope 30 DU’s / 60 Skips Hi

Deadlift Warm Up 10-8-6-4-2 Deadlift 5 x 5 Every 2 mins lift 3 Sec pause at top unbroken reps EMOM x 15 mins 5 KB High Pulls 5 KB Russian Swings 5 KB American Swings

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