WARM-WOD-UP!
For time: cap 15:00
3 Rounds
50 du/100 su
10 Burpees
rest 1'
2 Rounds
75 du/150 su
15 Burpees
rest 1'
1 Round
100 du/200 su
20 Burpees
STRENGHT WOD!
6 sets cap 25:00
20 DB alternating sides renegade row (1-DB 50/35; 35/25lb)
12 Deficit Push Ups
(male between plates 45lbs/ female between plates 35lbs)
2 sets
12/10/8 reps
1-DB Single floor chest press (1-DB 50/35; 35/25lb)
Strict Pull Up/ring row
rest 1' bts
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