A) WARM UP
Emom 8'
1° 20 plate oh lunges (15/10)
2° 20 sit up V up
3° 20 plank shoulder taps + 10 push ups
4° 3 wall climb
B) Strength & Conditioning
EVERY 5' to 15 minutes
200 mts run
10 oh step lunges (115/75)
10 burpees facing bar
C) WOD
100 du - 200 su
+
3 rounds of:
30 a swings (24/16)
20 wallballs (24/16)
10 sdlhp (115/75)
+
100 du - 200 du
Time cap 20'
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