Fitness: E3MOM 12 minutes ( 4 rounds)
3 single arm DB thrusters/ ARM
8-10 DL @ 55-65% 1 RM
12-15 DB rear delt flyes
Sport:
1 Hang Clean + 1 Front Squat + 1 Jerk Build to a heavy complex in 15 minutes.
Everyone: AMRAP 12 minutes:
5 CTB (sub 5 pendlay rows 95/65)
10 burpees
15 air squats
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