Saturday, 16/09/23

A)

AMRAP in 20 minutes:

16 CTB Pull-Ups

12 Shuttle Runs

8 Dual DB Hang Clean and Jerks

4 Wall Walks

B)

Partner finisher

For time:

80 Wall Balls (Hang)

60 Burpees (Wall Sit)

40 Wall Balls (Hang)

20 Burpees (Wall Sit)

– While one partner is completing the reps the other is performing a static hold

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Fitness

A)

AMRAP in 20 minutes:

12 Ring Rows

10 Shuttle Runs

8 Dual DB Hang Clean and Jerks

6 Plank Ups

B)

Partner finisher

For time:

80 Medball Squats (DB hold)

60 Kickback Burpees (Wall Sit)

40 Medball Squats (DB hold)

20 Kickback Burpees (Wall Sit)

– While one partner is completing the reps the other is performing a static hold