Sunday, January 5, 2024

A)Capacity Day

5 rounds

20 sit ups

50 drag rope singles

+

4 rounds

2/1 rope climbs

3 wall walks

+

3 rounds

10 strict pull ups or ring rows

20 push ups

+

2 rounds

50cal bike erg

25cal run

B)Finisher work.

3 sets

DB flies x 10-15

hammer curls x 10-15

3 sets

seated lateral delt raise x 15

banded pull aparts x 30