CROSSFIT

WU

30S / 15 Rest / 2 Rounds :

- Machine

- Straight arm plank Hold

- Single leg lunge hold (R)

- single leg lunge hold (L)

Strength::

A.

3 Rounds :

- 10 Australian Pull ups

- 10 Alternating DB renegade Rows

B.

3 Rounds :

- 10 Reverse Grip Bend over rows

- 15 Banded Pull down

C.

3 Rounds :

- 12 DB Flies

- 12 Seated DB triceps extension

- 12 DB Pull overs

Conditioning:

Every 90S / 4 Rounds :

A.

- 4 KB Farmer Carry

* Max Cal Machine

* Rest 30S

B.

- 10/ 8 Dual DB Hang clean and jerk

* max Hand release push ups