FBB
3 sets
10 Double dumbbell Row
10/side single arm latt pulldowns
10 Incline Dumbbell curls
3 sets
100FT Farmers carry (HEAVY)
30 sec dead hang
12 Plate overhead situps
Scoring: Checkbox
Amrap 11min
15/12 Calorie Bike
20 Pushups
15 Shuttle runs (25FT 1 REP)
20 Ring rows
Warm-up: 20 90/90 Hip Stretch 10/side Firehyrdrans 10/side Warrior Squat Reaches 10 Passthrus 50FT PVC overhead duck walks Metcon “DITTO”...
Metcon 13 min cap 5-4-3-2-1 Rope Climbs 100-80-60-40-20 Double Unders Scaled: 4-3-2-1 Rope Climbs 80-60-40-20 Double Unders Push Jerk +...
Warm-up: 200m Run 20 90/90 hip stretch 10 Cat cows WRIST PREP 1 Rounds 20 Banded pull aparts 10/side Single dumbbell Strict press 20...
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